UBRAKY FOOD ADMINISTRATION 
fOOD CONSERVATL N SECTkN. 

UNITED STATES FOOD ADMINISTRATION 



TX 357 
.U6 
1918h 
Copy 1 



The Day's 

FOOD 



in 



WAR and PEACE 




y> -,2^6 3C 



UNITED STATES DEPARTMENT OF AGRICULTURE 
WOMAN'S COMMITTEE, COUNCIL OF NATIONAL DEFENSE 



Introduction Ida Tarbell 

Lesson I. ood and the War . . . PIerbert Hoover 
II. Food for a Day . . ., . Graham Lusk 

III. V/heat. Why to Save It- 

How to Use it ... . Alonzo Taylor 

IV. Conservation of Fats and 

Sugar E. V. McCollum 

V. Meat and Meat Substitutes 

in War Time C. F. Lang worthy 

VI. Milk and Its Products . . Lafayette B, Mendel 

VII. How to Use Fruits and 

Vegetables Caroline L. Hunt 

VIII. The Use of Locally Grown 
Products and the Devel- 
opment of a Near-by Food 
Supply Charles J. Brand 

IX. The Children's Food . . . Ruth Wheeler 
n 

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FEB 13 1919 



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THE FIVE FOOD GROUPS AND THEIR USES. 



Anyone ayIio tries to plan meals to meet the needs of the bod}'' ayIU 
find the task made easier bj'' thinking of the common food materials 
as grouped under five heads and then making sure that the day's diet 
includes something from each group, and not too much from any 
one group. 

The five groups are as follows: 

(1) FRUITS AND VEGETABLES. Without these there is 
danger that the diet may be lacking in mineral matter and other 
substances needed in the making of tissues and for keeping the body 
in health. 

(2) MILK, CHEESE, EGGS, MEAT, FISH, AND DPxIED 
LEGUMES (peas, beans, etc.). Without these there is danger 
that the diet may be lacking in protein, an indispensable tissue 
builder. 

(3) CEREALS (wheat, oats, rye, corn, bade}', and rice) and their 
products; potatoes, sweet potatoes. Without these the diet would 
contain practically no starch, the cheapest kind of body fuel. 

(4) SUGAR, molasses, sirups, honey, and other sweets. Without 
these the diet would be lacking in sugar, valued as body fuel and for 
its flavor. 

(5) FATS (butter, lard, meat fat, and olive, peanut, cottonseed, 
and other fats and oils). Without these the diet might be lacking 
in fat, which has a high value as body fuel and gives to food an 
agreeable quality commonly called " richness." 



INTRODUCTION. 



Ida M. Tarbell, 

Woman's Committee, the Council of National Defense. 



Xo finer piece of practical work was ever put up to the American 
woman than that assigned her in the national campaign for food 
control. There are no two questions about the necessity for scien- 
tific handling of our food supply. All that is needed to prove the 
point is to apply the multiplication table. MVe must so use our food 
that we keep all of our people abundantly nourished. At the same 
time, we must release for the Allies in Europe sufficient quantities of 
those foods which are necessary for their health and which can only 
be obtained through us. The multiplication table shows that it can 
be done. But to do it means not only resolution — it means knowl- 
edge. Nothing is more needed at the moment than a clear under- 
standing by all women of just how their part in this tremendous 
task is to be carried out. 

It is not easy for the busy woman who is not in direct touch with 
the sources of scientific information on the subject of food to learn 
just what she ought to do and how to do it. She knows that she is 
not doing her part unless in place of those things that she gives up 
for the sake of the Allies, she provides her family with others which 
are equally nutritious. But where can she learn how to do this? 

This set of lessons has been prepared for her. Their intelligent 
use will teach her how to readjust the family meals to meet the 
national needs. 

The lessons have been planned and edited, at the request of the 
Woman's Committee of the Council of National Defense, by experts 
from the United States Department of Agriculture and from the 
United States Food Administration. A glance at the list of names 
attached to these different lessons will show that the editors have 
been able to rally to their help some of the best-known specialists in 
the country. It is only another of the many proofs that we are 
having that there is no talent so superior that it does not gladly 
turn all that it has to the use of the countr3^ 

It is believed that these lessons, with their lists of references and 
of carefully selected lantern slides by which they may be illustrated, 
will be of enormous educational value. What is taught here is not 
only good for war times; it is equally a contribution to peace. To 
learn to do ever}' common thing in life in the most scientific manner 
is one of our high duties at the present moment, but learning to meet 
our great need now will do much to help us as a Nation in the future 
to do these common things in a finer and more comprehending Avay. 

(3) 



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HOW TO USE THE LESSONS. 

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This course of lessons is intondecl to teach two things. First, it 
shows what the Food Administration asks this Nation to do to make 
sure that Ave and the Allies shall be sufficiently fed while war dis- 
organizes agriculture and commerce and changes the food suppl}' of 
the world. Second, it shows what kinds and quantities of food are 
needed for health, and how our common food materials may be com- 
bined 'to meet these needs most effectively. Unless we understand 
the first of these two things we can not do our immediate patriotic 
duty. Unless we understand the second we can not expect, either in 
war or peace, to get the best returns in health and comfort from the 
money we spend for food. If, in learning to adapt our food habits 
to war conditions we learn what good food habits really are, we shall 
know how to live more wholesomely and happily in ordinary times, 
and so shall have gained something of permanent value from our 
temporary difficulty. 

The material in the lessons is arranged in a way which, it is 
hoped, will make it useful to different kinds of organizations and 
serve as a guide for formal or informal club programs, community 
lectures, practical demonstrations, and so on. Each topic can be 
covered fairly satisfactorily in one meeting, but it is very much 
hoped that some clubs will devote several meetings to each. For 
example, one meeting might be devoted to a talk or lecture based on 
the text given here and supplemented by material from the refer- 
ences. This might be illustrated by lantern slides or pictures, or 
these could be show^n on another day. One meeting might be given 
to a practical demonstration of the dishes suggested and still an- 
other to an informal discussion of the subject and an exchange of 
practical experience among the members. 

Though a trained leader is not necessary, in many cases, especially 
where demonstrations are to be made, the assistance of a person 
familiar with the subject matter and used to such work Avill doubt- 
less add greatly to the value of the lessons. In almost every com- 
munity' (here are found graduates of good schools of home economics 
who will undoubtedly be capable and willing to render such assist- 
ance. Their names can be obtained from the head of the home 
economics work in the local schools, from a local branch of the 
American Home Economics Association, or from the Home Eco- 
nomics Department of the State University or the State College of 
Agriculture, or other training schools. 

(4) 



In groups without a trained leader papers maj'' be prepared lit 
much the same way as is done with literary or artistic subjects, the 
text of each lesson serving as the basis for the paper, with supple- 
mentary material,j^btained from the pamphlets referred to, or one 
or more members may be appointed to take charge of the meeting. 
They should post themselves on the subject and give informal talks 
or lead discussions. General discussion of practical ways of appl}'- 
ing the suggestions made in the lesson should prove especially inter- 
esting and helpful to women actually engaged in adapting the meals 
to changes in our food supply. 

The lantern slides suggested for use in connection with each lesson 
are made from negatives in the possession of the United States F(X)d 
Administration and the United States Department of Agriculture. 
They ma}'^ be ordered from the Section of Illustrations of the United 
States Food Administration. State leaders can, perhaps, help in 
the arrangement of dates so that one set of slides can be used in 
several communities. In ordering slides at least three weeks must 
be allowed for a set to be made in Washington, and to this must be 
added the time needed for transmitting the order and delivering the 
slides. 

Small prints made from the same negatives as the slides can be 
obtained. These may be used in projectoscopes and similar lanterns 
or may be displayed in an}^ other convenient wa}'. They should be 
ordej-ed from the Section of Illustrations of the United States Food 
Administration, Washington. 

The government publications referred to in connection with each 
lesson are divided into two groups: (a) Those distributed free of 
charge and (h) those sold by the Government at a nominal price. 
In ordering those on the " free " list, it should be remembered that, 
although the Government will cheerfully send them out as long as 
the supply lasts, the editions are limited and copies should, therefore, 
not be ordered unless they are actually needed. The United States 
Food Administration publications and the United States Food 
Leaflets may be ordered through the Federal Food Administrator 
of each state. United States Department of Agricultu.re publica- 
tions for free distribution maj^ be obtained from that department, 
Washington, D. C Those for which a price is quoted must be 
purchased from the Superintendent of Documents, Washington, 
D. C. There is no charge for postage on these publications. 

Aside from these publications of the United States Government, 
many states issue similar ones for local use. These are often A^ery 
valuable. Information regarding them may be obtained from the 
Director of Extension at the State College of Agriculture or from 
the State University. 



The general equipment needed for demonstration consists of: 

(1) A table at which, the demonstrator works. An ordinaiy 
kitchen table 2x4 feet and of comfortable working height is desirable. 

(2) A stove. A three-burner gas plate or oil stOA^e, with a portable 
oven for baking, usually proves sufficient. It may be placed at the 
right of the work table. 

(3) A table or movable cupboard for supplies and clean imple- 
ments. This is most conveniently placed behind and to the left of 
the work table. 

(4) A table for soiled dishes, etc. This may be placed behind the 
worker at the right. 

. (5) If the food prepared is to be sampled by the audience, a 
small extra table for serving is convenient, though not necessary. 
It may be placed at the left in front of the supply table. 

Each demonstrator should arrange with those in charge of the 
meeting for the supplies and the cooking and serving dishes required 
by the recipes she plans to work out. 

The recipes given are merelj'^ suggestive. More than can be used 
at a demonstration have been given, to afford opportunity for selec- 
tion. It is especially desirable that the demonstrator use foods that 
are locally available, and that she emphasize the urgent need of 
saving transportation. In the later lessons especially there is an 
opportunity to show the use of the vegetables and fruits that are at 
hand, and the different ways of using those that have been canned 
and dried at home. 



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LESSON I. 



Our problem is to feed the Allies and our own soldiers abroad 
by sending them as much food as we can of the most concentrated 
nutritive value in the least shipping space. These foods are wheat, 
beef, pork, sugar, and fats. 

Our solution is to eat less of these and as little of all foods as 
will support health and strength. 'All saving counts for victory. 

The situation has become critical. There is not enough food in 
Europe, yet the soldiers of the Allies must be maintained in full 
strength ; their wives and children at home must not face famine ; 
the friendly neutrals must not be starved; and, finally, our own 
Army in France must never lack a needed ounce of food. 

There is just one way in which all these requirements can be met. 
North America must furnish the food. And Ave must furnish it from 
our savings because we have already sent our normal surplus. 

England, Ireland, France, Italy, and Belgium have always de- 
pended upon imports for a great part of their food supplies. Dis- 
tant markets are now, because of the submarine, only partially 
accessible. America offers the nearest and safest route. A ship 
can make two journeys from England to the United States in the 
same time as one to Argentina, and three to the United States in 
the same time as one to Australia. 

The available supply of food is less than ever before. Many mil- 
lion men have changed from sedentary workers to soldiers, and 
soldiers need more food. Millions of women are doing harder Avork 
and need more food. The very fact that these people are now en- 
gaged largely in manual pursuits decreases production and makes 
greater the need of importing food. 

The Allies are making every effort to reduce waste, and they ask 
us to meet only their absolutely imperative needs. 

If we are to maintain a continuous supply of food to them, we must 
reduce our consumption of wheat, meat, fat, and sugar, and we must 
lessen waste. 

Food is wasted if it is eaten when it is not needed as well as when 
it is thrown away. 

Conservation is a moral issue. It is intemperance to waste food. 

Conservation means national saving of all resources. 

High prices are conservative by reducing the standard of living 
of the majority. 

(7) 



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Eeal conservation lies in the equitable distribution of the least 
necessary amount, and in this country we must obtain it as a volun- 
tary service, not alone a contribution of food to the Allies, but a 
contribution to lower prices. 

Increased production is an absolute necessity. 

If this democracy has not reached such a stage of development that 
it has in its people the self-denial, voluntary self-denial, willingness 
to sacrifice, to protect its own institutions and those of Europe from 
which our own were bred, then it deserves to go down and take an- 
other form of civilization. 

AVe hold it in our power, and ours ak)ne, to keep the wolf from the 
door of the world. This duly is wider than war — it is as wide as our 
humanity. 



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FOOD AND THE WAR. 



Herbert Hoover. 



I have been asked to review the reasons why we are pleading with the Ameri- 
can people for stimulation of our food production, for care, thought, and 
economy in consumption and in the elimination of waste. 

Food is always more or less of a problem in every phase of its production, 
handling, and consumption. It is a problem with every farmer, every transporter 
and miller, every householder. It is a problem with every town, state, and 
nation. And now, very conspicuously, it is a problem with three great groups 
of nations, namely, the Allies, the Central Empires, and the Neutrals ; in a 
word, it is a great international problem. 

The question of who wins the war is the question of who can endure the 
longest, and the problem of endurance, in a large degree, is a problem of food 
supply and the ships to carry it. 

The food problem to-day of our own Nation, therefore, has as its most con- 
spicuous phase an international character. A sufficient and regular supply of 
food for the maintenance of the great field armies of the fighting Allies and of 
their no less great armies of working men and working women in the war in- 
dustries, and finally for the maintenance of the w'omen and children in the 
home, is an absolute necessity, second to no other, for the successful prosecution 
of the war for liberty. 

The Allies are dependent upon us for food and for quantities larger than we 
have ever before exported. Tiiey are the first line of our defense, and our 
money, our ships, our food supply, and even our lifeblood must be of a 
common stock. If we can not maintain the Allies in their necessities, we can 
not expect them to remain constant in war. If their food fails, we shall be 
left alone in the fight, and the w^estern line will move to the Atlantic seaboard. 
It is thus a matter of our own safety and self-interest to send them food. It 
is more than this — it is a matter of humanity that we give of our abundance, 
that we relieve sufl:ering. 

In normal pre-war times England, Ireland, France, Italy, and Belgium were, 
to a large degree, dependent upon imports for their food supplies. They yearly 
imported over 750,000,000 bushels of grain, together with vast quantities' of 
animal and fat products. Belligerent lines have cut ofC their supplies from 
Hussia, Bulgaria, and Roumania, and the demands of Germany on surrounding 
neutrals and their new needs, have reduced the supplies from those quarters. 
The voyage from Austi'alia is three times as long, and, therefore, requires 
three times as many tons of shipping as is required from North Atlantic ports. 
It is also more dangerous because of the longer exposure to submarine attack. 
Because of the continuous destruction of shipping these great markets are now 
only partially accessible, and the more remote markets will be increasingly 

(9) 



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restrictod until our own new ships are available to help. Beyond this, again, 
muck food is lost at sea — perhaps 30 per cent of the actual shipments — and 
America offers the nearest and safeot roule. 

Of no less concern than the inaccessibility of markets, and the losses at sea, 
is the decrease of production among the Allies. If 40,000,000 men are taken out 
of productive labor and put into war and war work, there can only be one 
result — that is, diminution in the production of food. Another cause of this 
dinuinition is the lessening in the amount of fertilizer which is available, 
tliroiigh shortage of shipping and losses at sea, and the consequent reduction 
in the productivity of the soil itself. In France the enemy has occupied over 
3,000,000 acres of agricultural land. In 1917 the decrease in production stood 
out in more vivid silhouette than ever before. 

Add to this the present neces.sity of increasing the daily ration of other 
millions of men turned from sedentary occupations into^ those of strenuous 
physical labor, resulting in a marked increase of consumption, and this defi- 
ciency between the food needs and the food production of the Allies becomes 
greater than ever, with consequent large increase in the food quantities impera- 
tively needed from the United States if the allied armies are to be able to 
" carry on." North America is thus called iipon, by both allies and neutrals, 
for quantities of food far beyond its usual exports. 

How great the burden upon the United States is may be made dearby a few 
figures : During the last three-year period before the war we averaged an an- 
nual export of 120,000,000 bushels of grain and 500,000,000 pounds of animal 
products and fats. From July, 1916, to July, 1917, we exported over 400,000,000 
bushels of grain and 1,500,000,000 pounds of animal products and fats, and 
from July, 1917, to March, 1918, the amount was 224,000,000 bushels of grain 
and 926,500,000 pounds of animal products and fats. 

As the causes of Europe's shortage grow in Intensity our load will become 
of still greater weight. 

Our wheat situation is to-day * the most serious situation in the food supply 
of the vvhole allied \vorld. We have had a stock taking in the early days of 
March, and we find that oiu- harvest was less than it was estimated. There 
is also another and more bitter dilTiculty in the delays of shipping, in the 
growing scarcity of ships, which has thrown a larger burden upon the x\meri- 
cau people in feeding the Allies than we had expected. We had all expected 
that the Argentine supply would be available in Europe before this time. 
Those supplies will not arrive in quantity for another two months, and even 
then will be less than we had hoped. The consequence is that the supply^ of 
breadstuffs in Europe is at its lowest ebb. There is but one source of replenish- 
ment, and that is the United States. 

The Allies are making every possible effort to reduce consumption and elim- 
inate waste. Most of the principal staples are dealt out to the public under 
restriction of one kind or another. Fines and even imprisonment are levied 
ou persons who throw away stale broad. But despite all these efforts, there 
is not such a reduction in national consumption as one might expect. Besides 
the men in the trenches and the men working 10 to 11 hours daily in the 
shops, millions of women have been drawn into physical labor, and all of these 
require more food than they required under normal conditions in pre-war times. 
There is one feature of all the efforts toward conservation in Europe that 
»tands out vividly— the non-working population is in large part composed of 
the eld, the women, and the children; they are the class upon which the 

iMarcb 30, 1918. 



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incidence of reclnction largely falls. The people In war work are in national 
defense, and they must have the first call on all supplies. Therefore, any 
failure on our part in supplying food AA'ill fall upon the class toward which our 
natural .sympathies must be the greatest. There is a point below which the 
supply can not fall and tranquility be maintained. 

If we are to ship to the Allies the amount that is necessary to give even the 
minimum of the bread supply to their people we must cut our own consumi>- 
tion by one-half, at least until next harve^. The limit that we propose on 
allied shipment is simply the limit of our exporting power. It may occur that 
we must reduce the wheat consumption of the United States more than one- 
half. We intend to ship the wheat and flour from here, willy-nilly, but it is 
not a simple problem of taking breadstuffs from the people. 

Every shipment of grain — every shipment of wheat — that we can send 
from our ports, is a shipment savetl from the Argentine. Every ship can do 
double the duty from our ports that it can do from the Argentine. Erery 
time that we send a shipment, we save two ships from the Argentine. Every 
time we save a ship we save building^ a ship. Every time we save a ship we 
save the transport and the supply of one regiment of American soldiers. 
The Allies have asked us to send reinforcements, larger and faster than we 
had expected. If we are to do this we must draw the ships from the Argentine 
service and put them into American ports. 

We are asked why we do not ship corn, why we wish to ship wheat. No 
com can be shipped across the Atlantic for t^'o months after tlie first of 
April, because that is the germinating season for corn and it will not stand 
shipment. 

Wheat is a durable grain. From the point of view of interallied feeding, 
v,-heat is absolutely vital. It is the one grain that will serve. Up to this 
time the Allies have used some 30 to 40 per cent of com in their bread. Their 
bread has been as nothing compared to the bread that we have had in this 
country, either in palatablity or luxuriousne.s's. After this, if they are to 
be fed, they must be fed on wheat-based bread, or on none at all. 

Now, in this period of extreme difficulty in Europe, the time when the morale 
of the civil population of our allies is at its loAvest ebb, it is not for us to say, 
" You can wait two months and then you can eat corn." It is for us to say, 
" You shall receive every single grain of wheat that our ports can handle." 

Our population has lived before this on corn. For three years the Southern 
States lived and put up a g^ood fight with no wheat For periods of four and 
five years at a .stretch no wheat was known to the people of New England. 
There is no it?ason why we should insist on ha\ing the most luxurious grain 
at this time, when it is our only transportable grain. 

If we consider our own supplies, we find that we have enough of corn. We 
have a gi-eat surplus of potatoes, vegetables, fish, and poultry. Tliese latter 
comnjodities, however, do not lend themselves to shipment, either from bulk or 
other reasons. Owing to the limitation of shipping, we must confine our exports 
to the most concentrated foodstuffs — grain, beef, pork, fats, and sugar. 

The logical and sensible first step in adapting our supplies to allied needs is 
to substitute corn, potatoes, vegetables, fish, and poultry for those staples we 
wish to export. The proportion of vegetables in our national diet is low, and 
it will not only do no hai-m to increase it but, in fact, ^^ill contiibute to public 
health. 

Besides substitution, the other great means of increasing our exportable sur- 
plus is to cut out waste — the gospel of buying in sn>aller quantities, serving 
smaller portions, cleaning the plate, and using nnr food wisely in economy. 
There are a hundred avenues of saving — if we inspect the garbage can. 



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There are other features of food conservation that are of national importance. 
One of them lies in the whole problem of national saving. Wars are paid for 
out of the savings of a i>eople. Whetlier we meet that expenditure now or after 
the war, we shall have to pay it some day from our savings. Tlie savings and 
power of a people lie in the conservation of commodities and of productive 
.labor. If we can reduce the consumption of the necessary connnoditios in this 
country to a point where our laborers can turn to the production of war mate- 
rials ; if we can secure that balance and get to the point where we can free our 
men for the Army, we shall have solved one of the most important economic 
problems of the war. If we are to carry on this war, and carry it on without 
economic danger, we must meet a major portion of its expense now during the 
war from the savings which we malce at the present time. 

Conservation has other bearings as well. There are the great moral questions 
of tempei-ance, self-denial, and self-sacrifice. We have been a most extrava- 
gant and wasteful people, and it is as truly intemperance to waste food as it is 
to talie unnecessary drink. 

This year, in order to maintain the Allies in war. we must make even further 
efEorts to increase the export over last year, and it is obvious not only that we 
can not do so without conservation, but that unless we do have conservation, 
we nuist expect higher prices. 

It is often said that high prices are themselves a conservation measure. It is 
true higli prices reduce consumption, but tliey i-eduoe it through the methods 
of famine, for the burden is thrown onto the class of the most limited means, 
and tlius tlie class least able to bear it. There is no national conservation in 
robbing our working classes of the ability to buy food. High prices induce con- 
servation by reducing the standard of living of the majority. They work no 
hardship on the rich but they discriminate against the poor. Real conservation 
lies in the equitable distribution of the least necessary amount, and in this 
country we can only hope to obtain it as a voluntary service, voluntary self- 
denial, and voluntary reduction of waste, by each and every man, woman, and 
child according to his own abilities; not only a contribution of food to the Allies 
but. a contribution to lower prices. We have and will retain sufficient food for 
all our people. There is no economic reason why there should be exorbitant 
prices. We are not in famine. 

It is obvious that our people must have wdiatever food is necessary and must 
have it at prices which they can meet from their wage. If w-e are to have as- 
cending prices, we must have ascending wages. But as the wage level rises with 
inequality, it is the door leading to strikes, disorder, to riots, and defeat of our 
national efliciency. We are thus between two fires — to control prices or to re- 
adjust the income of the whole connuunity. The verdict of tlie whole of the 
world's experience is in favor of price control as the lesser evil. 

One illusion in the mind of the public I am anxious to dissipate. Tlio Food 
Administration, through its own authority and the cooperation of other Govern- 
ment agencies, can accomplish a great deal, but it is limited in its authority 
to the area of commerce between the producer and the retailer. In this area we 
can only regulate the flow of trade, hold it to moderate profits, and excise 
speculation. This is an economic step short of price control, except where we 
can accomplish this control by indirect means. 

Tlie Food Administration has no power to fix prices except tlu-ough the 
control of export buying, the power to buy and sell certain connnoditios, and 
the further power to enter into voluntary agreements with producers. 

We liave as"l;ed all to join us as voluntary workers, as we have to elTect by a 
democratic movement the results which autocracy has only been able to efftx't 
by law and organization. Indeed, we feel there is a service here greater than 



13 

the actiial saving antl the actual practical result. There is the possibility of 
demoustratiug that democracy can organize itself without the necessity of 
autocratic direction and control. If it should be proved that we can not secure 
a saving in our foodstuffs by voluntary effort, and that as a result of our 
failure to our country we are jeopardizing the success of the whole civilized 
world in this war, it might be necessary for us to adopt such measures as 
would force this issue; but if we come to that unhappy measure, we shall be 
compelled to acknowledge that democracy can not defend itself without com- 
pulsion ; that is autocracy, and is a confession of failure of our political faith. 
If we can secure allegiance to this national service in our 20,000,000 kitchens, 
our 20,000,000 breakfast, lunch, and dinner tables ; If we can multiply an ounce 
of sugar or fats or what not per day by millions, we shall save what must be 
saved. If we save an average of a pound of flour per week for each one of us, 
we save 12o,000,000 bushels of wheat per annum. If we add an equal amount 
of saving on the part of the 200,000 manufacturing, wholesale, and retail estab- 
lishments of the country, we can increase our exports to the amounts absolutely 
required by the allies. It is this multiplication of minute quantities — teaspoon- 
fuls, slices, scraps — by millions that will save the world. Is there anyone in 
this land who can not deny himself or herself something? Who can not save 
some waste? Is not your right to life and freedom worth this service? 

HOW YOU CAN HELP. 

Remember that the situation is constantly changing. Watch for 
orders. Adapt your food habits to present needs. Until the next 
harvest — 

Eat less wheat. Reduce wheat consumption to the very minimum. 
Use instead corn, oats, rice, barley, and potatoes. 

Eat less meat. Use fish and other sea food, poultry, and rabbits 
instead of much pork and beef, because they can not be shipped in 
copipact form like meat and are more perishable. Use beans, cheese, 
and nuts. 

Eat less fat. Use all fats carefully. Waste none. We use and 
waste two and a half times as much fat as we need. 

Eat less sugar. If you eat fealf as much sweet as before you are 
still eating more than the Englishman or Frenchman. 

Use milk freely. Do not waste a drop. 

Eat 'plenty of fruits and vegetables. 

Do not hoard food. Hoarding food in households is both selfish 
and unnecessary. The Government is protecting the food supply 
of its people. 

Remember that the requests of the Food Administration are for a 
minimum of saving. Do more if you can. 



RECIPES WITH SUGGESTIONS FOR DEMONSTRATION. 
VICTORY BREADS. 

This name may be given to any bread which contains at least 
25 per cent ^ of some wheat flour substitute. Satisfactory and pahit- 
able yeast breads may be made containing 50 per cent substitutes. 
jWhenever this can be increased it should be done. Since 100 per cent 
substitutes are more easily used for quick breads, these should 
largely replace yeast breads while the shortage of wheat continues. 

In giving a bread demonstration such substitutes should be chosen 
as are most available in the particular locality. If yeast bread is to 
be made, a bread recipe in common use, and the kind of yeast that is 
familiar, should be chosen. It is more helpful to show how a familiar 
rule may be modified than to give new recipes. 

Each locality has different substitutes for wheat. At least part of 
the substitutes used in this lesson should be cereals that are easily 
available, though it may be worth while to use one to help create a 
demand even though it can not be had in abundance at the time. 

In general, wheat flour may be replaced by an equal weight of any 
substitute flour. 



1 cup bread flour 
or 
lYs cups pastry flour. 



EQUIVALENT MEASURES. 

IVi to 1^2 cups barley flour. 

1% cups ground rolled oats. 

1 cup (scant) corn flour. 

% cup rice flour, buckwheat, coarse corn meal. 



WEIGHT OF EQUAL MEASURE OF DIFFERENT FLOURS. 

1 cup wheat flour (bread) (113 grams) =approximately 4 ounces. 

1 cup wheat flour (pastry) (100 grams) ^approximately Sy^ ounces, 

1 cup barley flour (7G grams) —approximately 2% ounces. 

1 cup buckwheat flour (133 grams) ^approximately 4% ounces. 

1 cup corn flour (109 grams) =approximately 4 ounces. 

1 cup corn meal, coarse (130 grams) =approximately 4% ounces. 

1 cup corn meal, fine (125 grams) =approximately 4% ounces. 

1 cup hominy grits (134 grams) =approximately 4% ounces. 

1 cup oats, rolled (75 grams) =approximately 2% ounces. 

1 cup ground rolled oats (98 grams) =approximately 3i/L' ounces. 

1 cup rice flour (131 grams) =approximately 4% ounces. 



* This amount of substitution was required en April 14, 1918. It may be Increased 
later. 

(14) 



15 

YEAST BREADS. 

50 per cent wheat flour. i 

38 per cent wheat flour substitute. IBy weight. 

12 per cent potato (1 to 4 basis). J 

From various experiments it was at first thought that in yeast 
breads not more than one-fourth of the wheat flour could be satisfac- 
torily replaced by substitute flours without materially changing the 
lightness and palatability of the loaf. Work in the experimental 
kitchen of the Home Conservation Division of the Food Administra- 
tion and of the Department of Agriculture has shown that a 50 per 
cent substitution, or perhaps a still greater one, may be made if the 
method is slightly modified. 

1. Potato is used as one-fourth of the substitute on the 1 to 4 basis 
(i. e., three-fourths of the weight of the potato is reckoned as water). 

2. The dough is made much stifi'er than ordinary bread dough. 

3. In some cases the best results has been obtained with four 
risings. 

The recipes given will make an 18 to 19 ounce loaf. 

GROUND ROLLED OATS BREAD. 

Made from rolled oats run through a food chopper. 
V2 cup liquid. 1 teaspoon salt. 

% cake compressed yeast. 1 teaspoon fat. 

1 tablespoon sirup. 1% cups (4% ounces) ground oats. 

% cup (6 ounces) mashed potato. 1^2 cups (6 ounces) w^heat flour. 

Directions. — Make a sponge of the liquid, yeast, sirup, mashed potato, and 
enough of the ground oats to make a batter. Allow to rise until light (about 
one hour), and then add the salt, fat, and remainder of the oats and the flour. 
The dough must be much stiffer than ordinary bread dough. 

Knead thoroughly and allow to rise until double in bulk. Knead, mold into 
a loaf, and, wh&n double in bulk, bake 50 minutes to 1 hour. Begin in a mod- 
erately hot oven (400° F.). After 15 to 20 minutes, lower the temperature 
slightly (to 390° F.) and finish baking. 

If dry yeast is used, make the sponge with % to y^ cake and allow it to 
rise over night. If liquid yeast is preferred, substitute Y^ cup for % cake of 
the compressed yeast and reduce the liquid in I'ecipe to V^ cup. 

CORN MEAL BREAD. 

% cup liquid. 1 teaspoon salt. 

% cake compressed yeast. 1 teaspoon fat. 

1 tablespoon sirup. lYs cups (5 ounces) corn meal. 

% cup (6 ounces) mashed potato. 1% cups (7 ounces) wheat flour. 

Follow the directions for rolled oats bread. 

Rice flour bread may be made by using 1 cup (4% ounces) of rice flour and 
11^ cups (G ounces) of wheat flour. Buckwheat bread will use 1^^ cups (5 
C0173°— IS— 2 



16 

ounces) of buckwheat and 1% cups (7 ounces) of wheat flour. Barley bread 
will need 1% cups (4% ounces) of barley flour and 1% cups (G ounces) of 
wheat flour. Corn flour bread may be made with 1'4 cups {i% ounces) of 
corn flour and 1% cups (6% ounces) of wheat flour. In each case all the other 
ingi'edients are the same, and the same method is us;ed as for rolled oats bread. 

BAKING POWDER LOAF BREADS. 
UAKLKY AND OAT DREAD. 

50 per cent barley flour. 



50 per cent ground rolled oats. '' ^ ^ & i • 

1 cup liquid. 4 teaspoons baking powder. 

1 tablespoon fat. 1 teaspoon salt. 

4 tablespoons sirup. 1% cups (5 ounces) barley flour. 

2 eggs. IV2 cups (5 ounces) ground rolled oats. 

Directions. — Mix the liquid, melted fat, sirup, and egg. Combine the liquid 
and well mixed dry ingredients. Bake immediately as a loaf in a moderately 
hot oven (400° F.) for one hour or until thoroughly baked. The fat may.l^ie 
increased to 4 tablespoons. Nuts, raisins, or dates may be added if desired. 

CORN FLOUR AND BUCKWHEAT BREAD. 

50 per cent corn flour. ] 

rrv ^1114. (By weight. 

50 per cent bucKwheat. \ •' =" 

1 cup liquid. 4 teaspoons baking powder. 
4 tablespoons fat. 1 teaspoon salt. 

4 tablespoons sirup. IVi cups (5 ounces) corn flour. 

2 eggs. 1 cup (5 ounces) buckwheat. 

Follow the directions under " Barley and oat bread." 

To make oat and corn flour bread substitute 1^4 cups (5 ounces) of corn 
flour for the barley flour in barley and oat bread. This bread is particularly 
good with the addition of raisins and nuts, since it is somewhat dry. For 
rice and barley bread use 1 cup (5 ounces) of rice flour in place of the ground 
rolled oats in the barley and oat bread. 

BOSTON BROWN BREAD. 

1 cup corn meal. 1 teaspoon salt. 

1 cup oatmeal. 2 cups sour milk. 

1 cup buckwheat or barley flour. % cup molasses. 

1 teaspoon soda. Raisins if desired, 

2 tea.spoons baking powder. 

Directions.— M'lyi dry ingredients, add milk and molas.ses, and steam 3 hours 
or bake 45 minutes to 1 hour in ujoderate oven. One teaspoon soda may be 
added if a dark bread is desired. 



REFERENCES. 

United States Food Administration: 

Ten Lessons on Food Conservation — Lessons I and 11. 

Available in every public libx'ary. 
Bulletin No. 6, Food, an International Problem. 
Bulletin No. 7, The Present Campaign. 

AVar Economy in Food, with Suggestions and Recipes for Substitutions in 
'•' the Planning of Meals. 

<'.' Order from the Federal Food Administrator in your state, 

""llnited States Department of Agriculture : 

Farmers' Bulletin No. 955, Use of Wlieat Flour Substitutes in Baking. 
Kitchen Card. Save Wheat — Use Wheat Substitutes. Measurements of 
Substitutes Equal to One Cup of Flour. 

Order from the Department of Agriculture, Washington, D. C. 
Farmers' Bulletin G4], pp. 20-23, Food Production and Requirements of 
A^arious Countries. Price, 5 cents. 

Order from the Superintendent of Documents, Washington, D. C. 
United States Food Leaflets : 

No. 20. Wheatless Breads and Cakes. 

Order from the Federal Food Administrator in your state. 
Much interesting information regarding the world's food situation is con- 
tained in Vol. LXXIV (November, 1917) of The Annals, the official organ of 
the American Academy of Political and Social Science. This may be purchased 
for ifl from the Academy, Thirty-sixth Street and Woodland Avenue, A\'est 
Philadelphia Station, Philadelphia, Pa., or may be consulted in any large library. 
The Ten Lessons on Food Conservation were prepared for the use of teachers' 
institutes in the sunmier of 1917 and give a statement of the Food Administra- 
tion's pi'ogram at that time. Bulletins Nos. 6 and 7 give simpler discussions of 
the food situation and general ways of meeting it. " War Economy in Food " is 
pi'epared primarily for housekeepers and contains many practical suggestions. 
Farmers' Bulletin 641 includes a brief statement of the food supply of the prin- 
cipal nations prior to 1914. 

(17) 



LANTERN SLIDES. 

The Reaper — French Woineu Harvesting Grain in Reconquered District of 
Soniiue. 

French AVonien Tlireshing. 

Poverty Forces a Mother to Dispose of Sis Children. 

A Crippled Hero of France Still Doing His Bit. 

German Prisoners at Work in England. 

A Belgian Sclaoolhouse is used as a Center for the Allotment of Wheat. 

AVomen and Children of Brittany, France, Praying Before the Statue of 
Clirist for a Plentiful Supply of Sardines. 

If Each Person Saved Each Week. 

Not What We Give but What We Share. 

Save the Grains and Share the Bushels. 

Distributing Bread Tickets — Belgium. 

France's Crippled Veterans Do " Double Bit." 

Wheat Ready for Shipment to Europe. Saving your Slice a Day Makes this 
Possible. 

Getting Ready the City Soup. 

America's Part in Feeding the World. Exports of Corn. 

The Sentinel. 

Save the Wheat for the Fighters. 

Map of Wheat Routes of the World. 

Italian Appeal for Food Conservation. 

Polish Appeal for Food Conservation. 

Belgian Appeal for Food Conservation. 

They are Giving All. 

Will You Help the Women of France? 

Victory is a question of Stamina. 

Eat Only What You Need. 

(18) 



LESSON 11. 



Food must furnish us with the materials out of which the body is 
built and kept in repair and those needed for the work of the muscles. 

A healthful and palatable diet contains foods from each of five 
groups. 



Food groups. 



No. 1.— Fruits and vegetables. 



Ko. 2.— Medium-fat meats, eggs, 
cheese, dried legumes, 
and similar foods, milk. 

No. 3. — Wheat, ecru, oats, rye, riee, 
and other cereals, i^ota- 
toes, sweet potatoes. 

No. 4. — Sugar, honey, sirup, and 
other foods consisting 
chiefly of sugar. 

No. 5.— Butter, oil, and other foods 
consisting chiefly of fat. 



Purposes. 



To give bulk and to insure min- 
eral and body-regulating ma- 
terials. 

To insure enough protein 



To supply starch, a cheap fuel, 
and to supplemei'.t the protein 
from Group 2. 

To supply sugar, a quickly ab- 
sorbed fuel, useful for flavor. 

To insure fat, a fuel which gives 
richness. 



Amount needed daily by a man 
at moderate muscular work. 



U to 3 pounds. 

S to 16 ounces (4 ounces of milk 
counting as 1 ounce). 

8 to 16 ounces (increasing as foods 
from Group 2 decrease). 

1| to 3 ounces. 
1^ to 3 ounces. 



Food is the fuel of the human machine, and our bodies need dif- 
ferent quantities according to our age, size, and occupation. 

Foods that supply fuel are protein, that we think of chiefly as a 
building food ; fats ; and carbohydrates, the latter including starches, 
sugars, and cellulose or woody fiber. 

The same amount of food fuel (calories) can be bought at very 
different prices, depending upon the kind of food we choose. 

The cereals, or breadstuff's, are almost the cheapest fuel foods and 
furnish some building material as well. This is why bread has been 
called "the staff of life." Other cereals are just as good as wheat. 

We can not safely choose our food simply as fuel. We need it also 
for building the body and keeping it in good repair. 

Though milk is not so cheap as cereals as a fuel food, it is one of 
the best and cheapest foods for building and repairing. 

Meat, chiefly a building food, is a very pleasant addition to our 
diet, but it is safer to cut down on meat than on milk. 

Fruits and vegetables are also economical for keeping the body in 
repair, though most of them are not cheap fuel foods. 

(19) 



FOOD FOR A DAY. 



Dr. Gbaham Lusk, Cornell Medical School. 



We all learned in the nursery tbat — 

Some like it hot, some like it cold, 

id 

Some like it in the pot, nine days old. -f?- 

a 
This old-time tale shows how people have always liked different kinds of 

food. "We also remember the domestic economy of Mr. Jack Spratt and his wife, 

who, on account of diverse tastes, " licked the platter clean," an old story which 

means the same as " the gospel of the clean plate." 

People used to think that if they ate the right amount of the kinds of food 
which agreed with them, and if they were reasonably careful in its use, that 
was all there was to it; but nowadays the statesmen and scientists are tolling 
us we must think of other things besides. 

For the war has upset the world's food supply so that we must share our 
abundance with our less foitunate allies. Scientists have discovered the ways 
in which food nourishes the body, and say we mu.st be sure to provide different 
kinds of food to meet all these different needs, as well as to consider how much 
it costs or how good it tastes. 

Oiu- food must furnish us with the materials out of which the l)ody is built, 
in order to keep it in proper repair, and with those needed for the work of the 
muscles. The work of the muscles may use up much more food than building 
and regulating the body do, and in this lesson we are going to think of the 
amount of food for a day needed for this purpose. We must never forget the 
other uses of food, however, or that the best way of making sure that the body 
gets all the kinds of materials it needs is to take something every day from 
each of the five groups of food materials given on page 19. 

If Mother Goose had been born later in the history of the world she would 
imdoubtedly have made a rhyme about calories, so that fi'om early childhood 
we would have learned that our lives are dependent upon the fact that we burn 
up food in our bodies, and tliat this burning of food gives us heat (or calories) 
to keep our bodies warm, and also gives our muscles the power to work, just as 
burning coal drives the steam engine. Everyone ought to know that food is 
the fuel of the human machine and that the .same amount of burning power 
(or calories) can be bought at very different prices. The laboring man, who 
does the hardest work, is the greatest consumer of food. He really nee<ls to 
know the relative cost of the different fuels he eats and with which he does his 
work. But he has not been at all likely to get any information on the subject. 

We can measure the amount of power in a fuel by burning it and finding out 
how nuich heat it gives off. We measure the heat by noticing how much it 

(20) 



21 

can warm water. A calorie has been fixed as the i;nit for the measure of heat, 
just as a pound is the unit of measure of weiglit. A calorie is the quantity of 
heat required to warm a pint of water 4° F. 

When we buy a pound of potatoes, peel, boll, and then eat them, we have 
taken fuel which can burn up in the body and yield 300 calories ; or if we eat 
a pound of bread it will yield 1,200 calories ; or a pound of roast beef will yield 
1,220 calories ; a pound of butter 3,600 calories. 

Our bodies need different quantities of food fuel, depending upon the occupa- 
tion. The number of calories required in different occupations has been given 
as follows : 

Calorics in food needed per day irlten the workday is eight hours. 



Women. 


Men. 


Occupation. 


Calories. 


Occupation. 


Calories. 




1,800 

2,000 

2,200 

2, 300-2, 900 

2,600-3,400 


Tailor 


2 .500 


Seamstress (with sewing machine) 


Bookbinder 


2 700 


Slioemakcr 


2 800 


Housemaid 


Metal worker , 

Furniture painter 


3 200 




3 300 




Carpenter 


3' 300 
3,500 
4,500 




Farmer 








Man sawin? wood 


5 400 









Boys over 12 need as nnich food as their fathers do, and perhaps girls over 
12 need as much as their mothers, although this is not certainly known. 

How can we make all this of any use? 

A table is given showing the cost per pound of several foods, the cost per 
1,000 calories, as well as the calories in a pound of the food. 

Cost of foods and of energy supplied hy them. 

(Prices of July, 1917, in New York City.) 

[The list of foods given is, of course, incomplete. There are more complete lists, such as is given by At water 
and Bryant in "The Composition of American Food Materials," Bulletin 28, ofiBce af Experiment Sta- 
tions, U. S. Department of Agriculture, 190G.1 



Price per 

pound in 

cents. 



Calories in 
1 pound. 



Cost of 1,000 

calories in 

cents. 



Group I.— Vegetables and fruits 
Vegetables: 

White potatoes , 

Turnips , 

New Beets 

Onions 

Spinach 

Green peas 

Lima beans 

Cauliflower 

Carrots 

String beans 

Squash 

Lettuce 

Celery 

Fruits: 

Fresh (in season)— 

B ananas 

Apples 

ranges 

Dried— 

Prunes 

^ Applies 

1 'caches 

Apri^'ots 



4.0 


310 


2. .5 


125 


5.0 


170 


6.0 


205 


3.3 


110 


10.0 


255 


10.0 


236 


6.0 


140 


R.O 


160 


10.0 


ISO 


K.O 


105 


7.0 


75 


15.0 


70 


6.0 


260 


5.0 


220 


10.0 


153 


10.0 


1,190 


1,5.0 


1,.350 


15.0 


1,205 


20.0 


1,290 



12.9 

20.0 
27.6 
29.3 
30.0 
39.2 
40.0 
42.9 
50.0 
55.6 
76.2 
89.4 
214.0 



23 

23.7 

65 

8.4" 
11.1 
12.5 
15.5 



22 



Cost of foods and of energy supplied ty tliem — Continued. 



Price per 

ptnmd ia 

cents. 



Calories in 
1 pound. 



Cost ot 1,000 

calories in 

cents. 



Group II.— Foods rick in protein. 

Milk (grade A) quart. 

Roast beef (rib) 

Buttermilk quaxt. 

Lamb cliops (loin) 

Lamb chops (rib) 

American cheese 

Young codfish (fresh) 

Chicken (roasting) 

Eggs dozen . 

Beefsteak (round) 



Geoup III.— Cereal foods. 



Corn meal, in bulk 

Hominy, in bulk 

Broken lioe, in bulk 

Oatmeal, in bulk 

Samp, in bulk 

Rolled Oil s, in package 

Maearo"i, in paclcane 

"Wheal ilonr, in bulk 

Malt breakfast food, in package. 

Farina, in Ijulk 

Cracked wheat , in bulk 

P«arl barley, in package 

Barley UouVj in bulk 

Whole riee, in bul k 

BreadstulTs: 

G ingersnaps 

Graham bread 

White bread. 

Rye bread 

G ralnm crackers 

Soda crackers 

J?jiencli rolls 

Uneeda biscuit . . . .~ 



Group IX.— Fats. 



Cottonseeed oil . 
Oleomargarine. . 
Peanut butter.. 
Butter. 



Olive oil , 

Bacon 

B aeon, sliced, in jars 

Cream (extra heavy, 40 per cent) pint . 



Group V.—Sttgars. 



Granulated sugar. 
Corn sirup 



13.0 


GoO 


20. 


1,220 


9.0 


340 


43.0 


1,300 


3S.0 


1,080 


.38.0 


997 


12.0 


325 


32.0 


772 


45.0 


183 


34.0 


675 


fi.O 


1,655 


6.0 


1,650 


fi.O 


1,630 


7.0 


1,860 


7.0 


1,680 


S.O 


1,825 


S.O 


l,-665 


S.O 


1,620 


S.O 


l,-656 


10.0 


1, 685 


10.0 


1,680 


10,0 


1,650 


10.0 


1,630 


10.0 


1, 6.30 


12.0 


1,892 


10. .3 


1,255 


10.3 


1,215 


10.3 


1,180 


18.0 


a,S55 


IS.O 


1,925 


14.fl 


1,300 


24.0 


1,934 


31.0 


4,227 


30.0 


3,525 


25 


2,825 


43 


3,605 


51 


4,227 


37 


2,725 


fi5 


2,725 


65 


1,725 


8.0 


1,790 


8.0 


1,400 



20.0 
23.4 
36. 5 
.32.7 
34.9 
38.0 
39.0 
41.3 
41.7 
50.4 



3.6 
3.6 

.a.7 

3.S 
4.2 
4.4 
4.5 
4;6 
4.H 
5.9 
5.9 
6.0 
0.1 
6.1 

6.3 
S.2 
S.5 
«.7 
9.2 
9.4 
10.8 
12.4 



7.3 

S.5 
8.8 
11.9 
12.1 
13.8 
23.8 
37.7 



4.5 
5.7 



1 Each. 

It would Jiiako a good game for some of the bright, older children of the 
family to calculate how many calories had been bought for the money s?>ent, 
for example, for the following: 



Calorics. 

Bread (pound) ' 1 XI, 200=1, 200. . . 

Potatoes (pounds) 2 X 310= 620... 

Butter r,r substitutes (pound) iX3, 325 = 1, lOS.. , 

Apples ( pounds) 3*X 220= 330... 

Milk (pint) I'X 325= 325... 



Cost per 1,000 -calories 



3,5S3 



Cost. 
?0. lOJ 
.08 
.10 

.07' 

.43 
.11 



Tiiis would provide enough food for the father of a family during a day if 
he were a h.Trd -working farmer, or for hia "growing boy," who was helping do* 
" cLort's " about the farm. Or it would provide enough for a carpenter or a 
painter of a building, or a washerwoman at hard work. 



23 

The diet contains no meat. Tlie liead of the house grumbles, not because he 
needs meat, but because he likes it. The whole idea of such a dietary may be 
revolting to his soul. This, however, does not prove that the food is bad ; it 
only proves that different people like different things. He would be quite right 
to complain if he did not have at least one food from the group of foods 
depended on for protein, but the milk provides this necessary building material. 

So if the intelligent young person who wants to know will make a list of 
the things the family has bought during a week and write after these the quan- 
tities in pounds, the number of calories, and the cost, he or she can estimate 
how much the family is paying for 1,000 calories, and then see whether the bills 
can not be reduced by substituting cheaper articles for the more expensive. 

Perhaps the calculation might look like this : 



Cost and caloric value of the food for a xccclc for a family of five persoiis. 



Calories 
Pounds, per pound. 



Beef soup meat 4 

Codfish 1 

Eggs dozen . . 1 

Fats of various kinds 1 

Milk quarts. . 21 

Cheese * 

Bread 12" 

Macaroni 1 

Rice 1 

Oatmeal 3 

Sugar 2 

Corn sirup 2 

Beans 2 

Carrots 4 

Onions 4 

Potatoes 15 

Apples 4 

Prunes 2 

Cocoa 1 

Tea I 

Coffee I 

Dates 1 



Cost per 1,000 calories. 



X 1, 110 

X 325 

X 83 

X 3, 525 

X 650 

X 1, 994 

X 1, 215 

X 1, 665 

X 1, 630 

X 1, 860 

X 1,790 

X 1, 500 

X 1, 605 

X 160 

X 205 

X 310 

X 220 

X 1, 190 

X 2, 260 

X 

X 

X 1, 416 



Total 
calories. 



= 4 



== 4 



440. 

825. 

1,000. 

3,525. 

13,650. 

997. 
14,600. 
1,665. 
1.630. 
5,580. 
3,580. 
3,000. 
3,210. 

640. 

820. 

650. 

880. 

380. 

130. 



= 1,416. 



Cost. 
..$1.04 
. . .12 
. . .45 
. . .30 
.. 2.73 
.. .19 
.. 1.22 
. . .08 
.. .06 
.. .21 
.. .16 
.. .11 
.. .32 
.. .32 
.. .24 
.. .60 
.. .20 
.. .20 
.. .15 
.. .20 
.. .15 
. . .15 



69,118. 



9.20 

...13 



This food supply would be only jnst sufficient if the father were a clerk, the 
i?on at school most of the day, and the wife were thin but well able to do her 
work. If, however, the father were a laborer, the son an active newsboy, the 
wife a hard-working woman of good size, and the whole family excellently 
rourished, about 30 per cent more food would be needed. Let us consider the 
following values as being the calories needed per day : 



Father 

Mother 

Son (14 years old) 

Daughter (10 years old) 

Child (5 years old) 

Cost per day, at 12 cents per 1,000 calories 



Calories per day. 



Clerk's 
family. 



2,500 
2,200 
2,500 
2.000 
1,400 



10, 600 
?1.38 



Laborer's 
family. 



3,500 
3,000 
3,000 
2,500 
1,700 



13,700 
$1. 78 



24 

We are told to " eat, drink, and be merry," and the world is a better place 
if we can be merry, so no one is ever going to " eat calories " instead of tlie 
food that he lil<es. The great help that calories osui give us, when we under- 
stand them, is that we can find out whether things we like are cheap or are 
dear for the nourishment they give. 

So far we have spoken chiefly of the energy we get from food. Now, let us 
consider a little the other ways in which food serves the body. 

The body is not only a machine which must be fed with fuel, but it is a 
machine that is always wearing out and always repairing itself. Thus, the 
bones are constantly wearing away, so lime salts, which are abundant in milk 
and in greens like cabbage and beet tops, are taken in the food. Also, the body 
loses every day a little iron, which belongs to a substance which makes the 
red color of the blood, so we take green leaves, like spinach, which contains 
much iron, or the yolks of eggs, as well as meat itself, in order to build up the 
blood anew. 

And there Is a wear and tear on the muscles and other organs of the body, 
due to the breaking down of the protein framework of which they are built, 
so we take protein foods with which to replace the worn-out parts. It is 
curious that hard muscular work does not cause any increase in the amount of 
destruction going on in the framework of the muscles. 

There is still another problem to be considered, for if we give an animal 
a mixture of purified food substances, pure protein, pure starch, purified vege- 
table fat, and a mixture of salts made up like those In milk, the animal will 
surely die. But if one substitutes butter fat for purified fat and adds the 
salts of milk in their natural solution, the animal lives and thrives. Happy, 
wealthy, and wise the family with three acres and a cow! The unknown 
substances which give to milk this life-saving power are also present in green 
leaves, like cabbage and beet tops, in fresh vegetables, and from the greeu 
feed eaten by cattle it passes into the milk and into some parts of the animal's 
body. 

In some parts of the Avorld whole nations are starving to death. In most 
countries of the world people are short of food. In America we have more 
food than in any other land, and we must therefore be careful in our abun- 
dance, saving it to the utmost for others while at the same time conserving the 
safety of our own people. 



RULES OF SAVING AND SAFETY. 

Let no family buy meat until it has bought for five persons 3 quarts 
of milk, the cheapest i3rotein food and indispensable for little chil- 
dren. Farmers should try to increase the milk supply until it is 
large enough to allow all to follow this rule. 

Eat meat sparingly, rich and poor, laborer and indolent alike. 
Meat does not increase the muscular power. In general, much more 
meat is used than is right, for to jiroduce it requires much fodder, 
which might better be used for milk production. 

Eat corn bread. It saved our New England ancestors from starva- 
tion. If we eat it Ave can send wheat to France. Eat oatmeal. 

Eat sirup on cereals. It will spare the sugar. Eat raisins in rice 
and other puddings, for raisins contain sugar. 

Eat fresh fish. 

Eat fruit and vegetables. These are too bulky to ship to the Allies. 
A salad made with olive, cottonseed, peanut, or corn oil and cabbage, 
lettuce, or beet tops, is excellent food, serving many of the same 
purposes as milk. 

Use foods grown near by. This saves transportation. 

RECIPES, WITH SUGGESTIONS FOR DEMONSTRATION. 

One-Dish Meals. 

The demonstration for this lesson may illustrate what have been 
called " one-dish meals," in Avhich representatives of each of the dif- 
ferent food groups are combined in one recij)e. Other similar combi- 
nations may be added to those given or substituted for them. A 
group of women should be able to suggest many similar recipes. 
Some of the Italian, Bohemian, and other national dishes are good 
illustrations of this type of labor-saving meal, as well as some fa- 
miliar in different sections of our own country, such as the New 
EngLand " boiled dinner " or the chicken " gumbo " of the South. 

In this lesson it would be well to weigh out 100 calorie portions of 
as many foods as possible, being sure to include typical representa- 
tives of the different groups. It is only by seeing such portions 
again and again that one learns to estimate the fuel value of what 
one is eating. 

(25) 



26 



NUTRITIOUS VEGETABLE SOUPS. 



These sonps ma}^ be made in a j^reat variety of combinations using 
the following ingredients and proportions: 



Ingredients. 


Proportions for 1 quart of soup. 


Vegetables: Beans — black, Iddney, lima, 
navy, pinto, soy; peas — dried, split, cow; 
corn — dried, canned. 

Whole grains: Oats, barley, rice, corn, kafir 
corn, feterita. 

Thickenin"' Corn flour or rice flour 


2 cups cooked (K to 1 cup uncooked, 
according to the amount each in- 
creases in bulk). 

2 tablespoons to i^ cup. 

2 tablespoons. 
To taste. 

1 to 3 tablespoons (may be omitted). 


Seasonings: Condiments — Salt, pepper, cel- 
ery salt, chili pepper, catsup, vinegar. 
Flavor vegetal)les — Onion, celery, carrot, 
okra. tomato. 

Fat 







GENERAL DIRECTIOXS. 

Cook dried vegetables and grains after soaking 8 to 10 hours. Many prefer 
not to use the water in which beans and peas are soaked. The water from 
cowpeas is never to be used. If two or more are to be used, they may be 
cooked together. (Exception: Do not cook cowpeas with other vegetables. 
Use a large amount of water to extract the sti'ong ilavor.) Add the carrot, 
celery, etc., cut fine and browned in the fat if this is used, and the tomato or 
corn and seasonings, being careful to blend to secure a good flavor. Thicken. 
Cook all together, two hours in a double boiler, or from one-half to one hour 
in a pressure cooker. This operation is very essential in order to blend and 
to develop the proper flavor. To secure the right amount, reduce by boiling 
or add water, whichever may be necessary. 

The following combinations are suggested as two of the many that might be 
made : 

BLACK BEAN AND KAFIR CORN. 



% cup black beans. 
% cup kafir corn. 
V-z cup tomatoes. 

2 table.spoons oats. 

3 tablespoons flour 
substitute). 



2 teaspoons salt. 

Pepper. 

Water to make 1 quart soup. 



(rice or other 



KAVY BEAN AND FETERITA. 



2 teaspoons salt. 

2 salt.'^poons celery salt. 

repi)er. 

Water to make 1 quart soup. 



% cup navy beans. 
3/4 cup feterita. 

2 tablespoons onion. 

3 tablespoons flour (rice or other 
substitute). 

AVhore kafir corn and feterita are not available, barley, oats, or rice may 
be substituted in the same proportions. The soups may also be made without 
any wliole grains, but the amount of thickening would need to be slightly 
increased. 



27. 

COMDINATION SOUP. 

(2 quarts. Using many varieties.) 

% cup navy beans. 1^2 cups corn (canned). 

14 cup soy beans. 1% cups tomatoes. 

1/4 cup blacli beans. % cup flour. 

Vi cup cowpeas. 2 teaspoons salt. 

Ys cup kaflr corn. Water to malie 2 quarts soup. 

SAVORY STEW. 

1 pound meat. - Parsley or soup herbs. 

2 tablespoons of fat from the meat. 1 teaspoon salt. 

4 medium potatoes or'l cup of barley, 
rice, or hominy grits, or both potato 
and cereal. 

Onions, carrots, green peas, or beans, turnips, or cabbage — any two or more of 
these. 

Directions.- — Cut the meat in small pieces and brown it in the fat. Add the 
cereal, the seasoning, and IY2 quarts of water. Simmer till the cereal is 
nearly done, then add the vegetables and continue cooking till they are tender 
adding more water if needed. The tireless cooker may be used. 

This stew may be made into a savory meat pie by omitting the potato in it 
and instead lining a baking dish with mashed potato, pouring in the stew, 
covering it with mashed potato, and browning it in the oven. 

TAMALE PIE. 

2 cups corn meal. 1 pound chopped meat. 

6 cups boiling water. 2^2 teaspoons salt. 

1 tablespoon fat. % teaspoon pepper. 

1 onion, chopped. 2 cups tomatoes. 

Directions. — Add corn meal and 1% teaspoons of salt to boiling water, boll 

5 minutes, and cook over hot water 45 minutes. Melt fat, add onion, and 
cook until browned. Add chopped meat, and, if raw, stir until red color dis- 
appears. Add 1 teaspoon salt, pepper, and tomatoes to the meat. If convenient, 
a green or red pepper cut in strips may be added. Eighteen ripe olives and 30 
raisins will improve the flavor and give interest to the dish, but are not 
necessary. Grease a baking dish, put in a layer of corn meal mush, pour in 
the meat mixture, cover with the mush and. bake one-half hour. 

STUFFED CABBAGE. 

1 small head cabbage. 1 cup stock. 

2 tablespoons vegetable oil or other 2 cups water, 
fat. Salt. 

1 cup rice. Pepper. 

I3 pound nuitton. 2i/l. cups tomato sauce. 

Directions. — Scoop out the center of a small head of cabbage (saving the 
material removed for salad). Parboil the cabbage until tender. Heat the oil, 
add rice, and when this has been partially browned add the mutton cut into 
small pieces. When well browned add stock, water, seasonings ; cover and 
steam until the rice is soft and the meat tender. Drain the cabbage; fill the 
center with the cooked meat and rice; remove to the saucepan. I'our tomato 
sauce around the cabbage and cook it in the sauce for about 10 minutes. Serve 
with sauce. 



28 



SCOTCH BEOTII. 



1 cup Scotch barley. 

1 tablespoon oil. 

2 metlium-sized potatoes. 
2 medium-sized onions. 

1 medium-sized turnip. 



1 medium-sized carrot. 
1 cup cooked beans or 
1 cup cooked corn. 
11/2 teaspoons salt. 
% teaspoon pepper. 



Soak barley overnight in 3 quarts water; simmer one hour. Heat oil, add 
chopped vegetables, cook 2 minutes, add to barley, and slowly cook until 
vegetables and barley are tender. Add more salt and pepper if ne(^essary; 
1 tablespoon peanut butter improves the flavor. If too thick, more water may 
be added. 



REFERENCES. 

United States Food Administration : 

Ten Lessons in Food Conservation, Lesson IX. 

AA-ailable in every public library. 
War Economy in Food. 

Order from the Federal Food Administrator in your state. 
United States Department of Agriculture : 

Farmei's' Bulletin 142, Principles of Nutrition and Nutritive Value of 
Foods. (Price 5 cents.) 

Order from the Superintendent of Documents, Washington, D. G. 
Farmers' Bulletin 808, How to Select Foods: L What the Body Needs. 
Order from the Department of Agriculture, Washington, D. C, 
United States Food Leaflets : 
No. 1, Start the Day Right. 
No. 3, A Whole Dinner in One Dish. 
No. 4, Choose Your Food Wisely. 

Order from the Federal Food Administrator in your state. 
Lesson IX of the " Ten Lessons " gives a brief summary of the theory of 
nutrition as modified by recent research. Farmers' Bulletin 142 is more com- 
prehensive though less recent and includes tables of composition, dietary stand- 
ards, etc. Farmers' Bulletin 808 is a simpler and much briefer statement in 
accord with the reliable recent theories. " War Economy in Food " gives 
practical suggestions and recipes for putting the Food Administration's pro- 
gram into practice in the home. Certain statements in this have been modified 
by later rulings. The United States Food Leaflets are extremely simple, four- 
page leaflets including recipes for inexpensive dishes. 

(29) 



LANTERN SLIDES. 

Retail Food Expenditures. Total .$4,r)00,000,000. 

Average Income and Expenditures of 2,567 Workingmen's Families — 1901. 
A Daj^'s Ration for a Family of Five. 
A Day's Food for a Family of Five. 
A Day's Food as It Comes from the Market. 
Five Food Groups. 

"A Day's Food." Are You Planning an Adequate Diet? Wars are Won or 
Lost in the Kitchen. 

Well Chosen Meals. Breakfast. 

W^ell Chosen Meals. Supper or Lunch. 

Well Chosen Meals. Dinner. 

Breakfast With Too Much Protein. 

Lunch or Supper With Too Much Protein. 

Dinner With Too Much Protein. 

Chart Showing Composition of Protein-rich foods. 

Different Foods Yielding the Same Amount of Protein. 

Breakfast with Too ]\Iuch Fat. 

Lunch or Supper with Too Much Fat. 

Dinner with Too Much Fat. 

Chart Showing Compositiou of Foods Rich in Fat. 

Breakfast with Too Much Carbohydrates. 

Lunch or Supper with Too Much Carbohydrates. 

Dinner with Too Much Carbohydrates. 

Chart Showing Composition of Cereal Foods. 

Chart Showing Composition of Foods Rich in Sugar. 

Chart Showing Composition of Fruits and Yegetubles. 

Clean Up Your Plate. 

(30) 



LESSON III. 



Wheat is not an indispensable article of diet. 

The six most common cereals — wheat, rye, barley, oats, corn, and 
rice — are very similiar in food value. 

Cereals make up from about one-third to one-half of the total food 
of a nation — one-third in the United States, one-half in France. 

Wheat is just one of the cereals and there is no evidence that it is 
the most wholesome. 

Wheat is best only because it makes the best yeast-raised bread. 

Going without wheat is an inconvenience, nothing worse, for 
homes in comfortable circumstances in America. 

Wheat is especially needed in Europe, and above all in France, 
because there over one-half of all the food consists of bread, baked 
outside of the home. 

French homes have not baked bread for hundreds of years. They 
have neither ovens nor baking tins in their kitchens.- They buy 
their bread from the bakery. 

French bakers are already mixing as much of other cereals with 
wdieat flour as is possible. The bread is not as good as usual, but 
it can be eaten. If their wheat supply is further reduced, they can 
not continue baking. 

If French women can not buy baker's bread, they must substitute 
unfamiliar porridge and cakes wdiich they must learn to make and 
their families must learn to eat. 

The women of France, besides doing their own work, are doing 
the nation's work. They are carrying on practically all the agri- 
culture. They may be seen in many parts of France hitched to the 
plow in the places of the horses which have been taken for military 
purposes. They are also caring for the old, tiie wounded, and the 
tubercular. 

Not one slightest additional burden should be laid on the women 

of France. Far less should they be forced to add another hour to 

their long day of toil because we fail to send them wheat. 

60173°— IS 3 

(31) 



WHEAT, WHY TO SAVE IT AND HOW TO USE IT. 



Dr. Alojs^zo p]. Taylok, 
United States Food Administration, and the War Trade Board. 



Wheat belongs to the group of foods known as cereals. The six most promi- 
nent in the production of the world are wheat, rye, barley, oats, corn, and rice. 
In nearly ev&ry part of the world some form of cereal food makes up the 
greater portion of the diet. This has come about for several reasons : The cereal 
grains are easily gro\^n, stored, and prepared for the table; they are both 
palatable and wholesome ; they are on the whole the cheapest and best source of 
energy for our bodies; and they alse fuvui>^h tissue-building and body-regulat- 
ing materials. 

When eaten in a mixed diet with fruits and vegetables and animal foods, the 
different f^i'eal grains have practically identical food values. They contain 
about 70 per cent staix-h, from 7 to 12 per cent protein, and from 2 to 6 per cent 
fat. Oats is the richest in fat, rice the poorest in protein. They are lacking 
in lime but this is added when they are eaten with milk. 

A pound of uncooked cereal yields practically 1,GOO calories — one hundred 
calories for each ounce. Two pounds of flour would give enough energy to 
support for one day a man at moderately heavy work, though this would by 
no means be an ideal diet for the best maintenance of health. 

If cereals are depended on chiefly, to the exclusion of meat, dairy products, 
and vegetables, it is necessary to use the whole grains because the inside of 
the grain is lacking in certain substances necessary to health. If, on the other 
hand, the diet contains a nornaal amount of dairy products, fruits, and vege- 
tables, this is not necessary and the choice may depend on the taste of the 
individual. 

' " The amount of material supplied by each of the different food groups in 
the daily diet of a man at moderate work may vary somewhat as follows ami 
still conform with proper dietary habits in this country : 

Rich and eomparativoly Plain and ccmpara- 
oxpensivc diet. tivoly dieap diet. 

Cereals From 8 oimces up to 1 6 oimces. 

Milk 8 ounces (^ pint) 8 ounces. 

Meats, eggs, cheese, etc From 11 ounces downi to G ounces. 

(Use 2 ounces less for every additional half pint of milk.) 

Fruits and vegetables From 2 pounds down to 1 pound . 

Fats r From 3 ounces down to IJ ounces. 

Sweets Fi'om 3 ounces down to IJ omices." 



' Unpublislii'd niatci-in'. OfTioo r.f Homo Economics, Department of Agriculture. 

(32) 



33 

There are two principal ways of preparing cereals for the table. One is by 
baking into bread, the other cooking in water. The inhabitants of Europe and 
North America use their cereals mainly in the form of bread ; most Orientals 
prefer theirs boiled, and use chiefly rice and corn. 

The cereals differ more in their bread-making qualities than in their food 
value. The proteins of wlieat, rye, and barley possess sucli physical properties 
that the flour prepared from tliem can be made into a dough that can be 
leavened or raised, and baked to form a palatable portable bread of excellent 
keeping qualities. Oats, corn, and rice may be cooked by boiling, but on baking 
they will yield cakes that are granular and will not hold together, and there- 
fore can not be transported except in containers. 

If we trace the history of the cereals among bread-making peoples, we find 
that barley and rye preceded wheat in importance. As a people rises in civili- 
zation, it first replaces barley with rye and then rye with wheat, since in white- 
ness of product, keeping qualities, standardization of baking, and in taste the 
breads rank in the order of wheat, rye, and barley. Under periods of food 
stress this is reversed, and a nation returns from wheat to rye and to barley, 
since the production of rye and barley in many sections of the world is easier 
and heavier than the production of wheat. 

Cereals furnish from 30 to 50 per cent of the food of a people. We use a 
little over 80 per cent in our diet; in France grain supplies over 50 per cent 
of the food. Wliere cereal furnishes only 30 per cent of the food supply, the 
way it is prepared and the form in which it is supplied is not nearly so im- 
portant as where it furnishes 50 per cent. In other words, France is more 
affected by the kind of grain available for consumption than are we and by its 
form of preparation, because cereals constitute a larger proportion of the French 
diet than of ours. 

There is no mystical property in wheat as a food. The advantages of wheat 
lie in the external qualities of the bread, not in the characteristics that affect 
digestion of the bread. It must be clearly realized that the quality in wheat 
that we prize most lies in the peculiarities of its protein, the gluten that makes 
bread the most convenient form in which our use of cereals can be maiutaiued. 

Wheat is grown upon the fields of all of the Allies, rye and barley to a small 
extent in the United Kingdom and in France, oats to a considerable extent 
in the United Kingdom, France, and Italy, corn and rice to a notable extent 
in Italy. In the natural habits of the Allies, rj-e and barle.y are used only to 
a slight extent for food. Oats are employed as porridge and in cakes in the 
United Kingdom to a considerable extent ; corn and rice are widely eaten in 
Italy. Wheat is consumed in Italy, partly in the state of bread, to a large 
extent in the state of pastes, such as macaroni and spaghetti. 

The wheat crop of the Allies and of the United States in 1917 was a partial 
failure. There is a surplus of wheat in India and Australia, but it is unavail- 
able on account of scarcity of tonnage. Last year the wheat crop of Argentina 
was a failure; the new crop has been in the markets since April, 191S. Our 
crops of corn, rye, oats, and barley were i-n excess of the average, and rice up 
to the normal. 

The pre-war consumption of wheat by the Allies was, in round figures, 1,000,- 
000,000 bushels annually. The allies will need to import this year about 600,- 
000,000 bushels of grain for human use, and approximately as much more for 
domesticated animals. The total wheat crop of the allies in Eui-ope does not 
represent over 400,000,000 bushels. The bread needs are about 1,000,000,(X)0 
bushels. Our exportable surplus of wheat, including that from Canada, on the 
basis of pre-war consumption, is not in excess of 140,000,OGO bushels. Thus, 



34 

their wheat plus our exportable surplus ou the basis of pre-war consumption 
wonkl equal less than G0O,00O,O0O bushels, .leaving over 400,000,000 bushels to be 
secured elsewhere or covered by the use of other grains. 

Now the bread of the Allies can not be made with so small a proportion of 
wheat as this would allow. If they are compelled to live upon cereals ib the 
proportions named, it will mean that the consumption of bread will liave to bo 
reduced, and a great deal of cereal will have to be consumed in the form of 
oatmeal, rice, hominy, and corn meal, which can be boiled or baked into cakes 
but can not alone conveniently be baked into bread. On the other hand, if we 
reduce our wheat consumption sufficiently, it will be possible to increase our 
exportation 150,000,000 bushels, thus bringing the total wheat available to 
the allies to 700,000,000 bushels, and leaving only 300,000,000 bushels to be 
covered by the use of other grains. Then the Allies would be able to maintain 
their habits of bread consumption in large part, because bread can be made 
out of 70 parts of wheat flour with 30 parts of other cereals. 

According to stocks, we have safely left for each month until the new crop 
arrives about 6 pounds of wheat flour per person, one-third of our normal con- 
sumption. 

Is it asking too much of our people to request them to live on tv\-o-thirds oats, 
rice, barley, and corn, and one-third wheat in order that the Allies may have 
two-thirds wheat and one-third oats, rye, barley, rice, and corn? Let us 
visualize domestic habits there and here. In England, France, and Italy 
domestic baking of bread is uncommon. In Frai;ce it is practically unknown. 
Their bread is prepared in bakeries. The houses are not equipped for the 
baking of bread, except to a very limited extent. In other words, the de- 
pendence on bakers' bread is almost absolute with the Allies. It will be no 
great hardship to ask the people of the United Kingdom to consume an added 
amount of oatmeal, corn, hominy, and rice, because they are already familiar 
with the cooking of these cereals. It will not be a hardship to ask the people 
of Italy to consume one-fourth of their cereals as corn and rice, because before 
the war these grains were staples in Italy, and certain classes, indeed, con- 
sume much more corn and rice than wheat. But it will be a hardship to ask 
the women of France to cut down their bread supply and replace it^vith other 
cereal preparations. It must, therefore, be our additional endeavor, while 
supplying the Allies with three-fourths of their cereals in the state of wheat, 
to grant a still larger proportion to the French people than to those of the 
United Kingdom and Italy, a division entirely in conformity with their 
natural habits. 

ft must be our endeavor to supply the French with their full bread ration. 
The bread ration of France is now — 

Chihlren less than 3 years old ^- 5 oz. 

Children from 3 to 13 years old T. oz. 

Hard workers, 13 to GO years old li. oz. 

All others, 13 to GO years old _ 10.5 oz. 

Over GO years old "i- '-* '^'^■ 

This bread does not correspond to the normal bread of the French peojile, 
l)Ut it is acceptable, and it does relieve the French housewife of the preiuiration 
of other cereal food for her family. 

All of the men in France are engaged in transportation, manufacture of 
munitions, or military operations in a direct sen.se — all, unfortunately, except 
the hundreds of thousands w)k), stricken with tuberculosis or incapacitated 
by wounds, represent a heavy burden upon the women of France. The entire 



35 

agriculture of France is carried on by the women. Bread comprises half of 
the total food used. This bread the French woman buys. To reduce this ration 
means to compel her to spend from a half hour to an hour a day in the cooking 
of rice, oats, and corn, to which she is unaccustomed, the taste of which is 
unfamiliar to the members of her family, and for which she has «ot the fuel. 

The American woman has the clear choice between assuming for herself 
at the most one hour's work per day or deliberately imposing this upou her 
■French sister. There is no escape from this situation; the American woman 
must choose ; she must assume this burden or place it upon the shoulders of 
'the woman who is probably bearing the hardest load ever imposed upon woman 
■in the history of the world. 

How is tlie reduction of the consumption of wheat and the substitution with 
corn, rice, oats, and barley to be effected? The pre-war consumption of cereals 
•in the North was about 12 ounces per person per day, 10 of this in the form of 
wheat flour. In the South the pre-war consumption of wheat flour was not 
in excess of 7 ounces per day. while the consumption of other cereals was 
6 or 7 ounces. In other words, the people of the South for decades have 
done wlmt is now being asked of the people of the North. Certainly, if this 
diet has been a matter of choice and natural selection with 20,000,000 people 
in our South it can not be regarded as a hardship for the 80,000,000 people 
elsewhere in the United States. At the most it involves the equivalent of 
two wheatless meals per day. The preparation of the other available cereals 
can be accomplished in many attractive ways. It is not even necessai-y to 
have a wheatless meal. The supplementary cereals can be combined with 
wheat in the form of a mixed flour bread to be used at all meals, particularly 
since over one-half of tlie bread consumed in America is baked in the home. 

In order to know how much wheat flour she may justly use. let the American 
liousewife multiply the number of persons in her family by six. This will give 
tlie number of pounds oL wheat flour that may be used per month by the family 
if no other wheat products are eaten. With a degree of culinary ingenuity in 
planning, easily witlain the capacity of every American woman, it ought to be 
possible to serve the other cereals in such variety and in so many different 
ways as to make it entirely practical to use no more wheat flour than the stated 
figure without making the meals strange or unpalatable. • 

If the American women will daily visualize the situation of their sisters in 
the allied countries, especially of the women of France, the substitution of 
wheat for the other cereals will become not only a matter of duty but also 
an offering and an act of appreciation. We must not merely give in money. 
We must give in service, and there is no service within the gift of the American 
woman larger than the gift of a normal bread ration to the women and children 
of the allied countries. 

Many Americans have already^ felt it a duty to do more, to eat no wheat iu 
any form until the new harvest. This will make the program safe. Will you 
not join them? 

iMay, 1918. 



WHEN WHEAT IS SCARCE. 



Use as little jeast bread as possible, since this can not be readily made 
without wh^at flour. 

Instead make quick breads with 100 per cent substitutes. 

Graham and " whole wheat " flours are wheat. They save wheat only to the 
extent that a little more of the grain goes into the flour. 

Use corn meal, oatmeal, barley flour, rice flour, or other substitute flours in 
place of wheat in making cake, muflins, gingerbread, cookies, and puddings. 

Use rice flour, barley flour, corn meal, and oatmeal for pie crust if yoii make 
pastry at all. Make one-crust pies, like the New England " deep apple pie " or 
the English " tart." For meat pies use potato crust. 

Use some preparation of oatmeal, corn meal, rice, or other cereal in the place 
of wheat for breakfast foods. 

Use more hominy, rice, potatoes, sweet potatoes in place of bread, for lunch- 
eon, dinner, and supper. 

Use rice, barley, or sago in soup instead of macaroni or wheat pastes. 

Cut bread at the table to avoid slicing more than is needed. 

Waste no bread. Toast partially stale pieces or freshen them by heating in 
a moderate oven. Use all left-over bits in cooking. 

Do not use in any week more than 1^ pounds of wheat for each person in your 
family. 



Compare yoiu- day's bill of fare with 
this. 

Are you using as much wheat? 

10|^ OUNCES OF WHEAT FLOUR USED BY 

EACH PEUSON. 

Wheat 
Breakfast. Flour 

oz. 

Cream of wheat 3 

Kolls or toast (S^slices) 2 

Luncheon. 

Cream of chicken soup J 

2 crackers \ 

Macaroni and cheese, made with 

cream sauce * . Vs 

2 slices bread 1 J 

1 piece of cake I 

Di7incr. 

Tomato soup with- croutons J 

Baked fish witli dressing 1 ^ 

Scalloped potatoes / 

Asparagus on toast I 

Lettuce salad, with wheat wafers. . . J 

1 slice bread § 

Pie 1 



Total. 



101 



Then divide it by three or, better still, 
use this — 



WHEATLESS ME\U. 



Breakfast. 

Hominy grits. 

Rolled oat and rice flour muffin3. 

Luncheon. 

Clear chicken soup, with barley. 

Rice and cheese. 

Buckwheat cakes with sirup. 



Dinner. 

Tomato soup with tapioca. 

Broiled fish. 

-Slashed potatoes. 

Baked sweet potatoes. 

Asparagus. 

Lettuce salad, corn meal wafers. 

Gelatin pudding with figs, nuts , and 

bananas. 
Casava cakes or oatmeal macaroons. 



(3C) 



37 
RECIPES— SUGGESTIONS FOR DEMONSTRATION. 

No precept is so effective as example. Practical emphasis may be 
put upon ways of saving- wheat by the actual preparation of dishes 
in which no wheat is used. 

The use of other flours than wheat, and of rice water, tapioca, and 
sago for thickening, should be shown and attention called to barley, 
hominy, and rice as substitutes for macaroni and spaghetti. Crou- 
tons should be made of wheatless bread or omitted. Toast should 
not be served as a garnish. 

The recipes given here are for biscuit, muffins, and corn breads, 
but others illustrating the suggestions given above might well be 
added. It^is to be noted that atthis time (May, 1918), rye is on the 
same basis as wheat and may not be used as a substitute. 

Potatoes as a wheat substitute are given in another lesson. (See 
p.-.) 

PARCHED COKN MEAL BISCUITS. 

1 cup yellow rorn meal. 1 cup peanut butter. 

1 teaspoon salt. 11-2 cups water. 

Put the meal into a shallow pan and heat in the oven until it is a delicate 
browu stirring frequently. Make nut cream by mixing peanut butter with 
cold water and heating. It should be the consistency of thick cream. While 
the nut cream is hot, stir in the corn meal, which should also be hot. Beat 
thoroughly. The mixture should be of such consistency that it can be dropped 
from a spoon. Bake in small cakes on a greased pan. 

If preferred, these biscuits may be made with cream or with butter in place 
of peanut cream, and chopped raisins may be added, 1 cup being the allowance 
for the quantities given above. 

OWENDAW. 

(A Spoon Bread.) 



3 eggs. 

1 pint of milk. 

1 pint of corn meal. 



1 pint hominy grits. 
3 pints water. 

2 teaspoons salt. 
2 tablespoons fat. 

Directions. — Boll the hominy grits with the salted water until the mixture 
thickens, then cook slowly over hot water or on the back of the stove until done. 
"While hot mix in the fat and the 3 eggs beaten very light, the milk, and the 
corn meal. The batter should be the consistency of rich boiled custard. If too 
thick, add milk. Bake in an oven, hot at the bottom, until the batter is set, 
about one hour. Serve with a spoon from the dish. This bread should be soft 
and moist. 

Two onl}^ out of the many rules for corn bread are given, since 
others ma}' so easily be supplied. Wherever people are not thor- 
oughly familiar wdth the cooking of corn meal, differences in the use 
of the various kinds — coarse and fine, white and yellow, so-called 
" water ground," and new process should be made clear. 



38 



WHEATLESS MUFFINS. 

(From combinations of difCerent flours.) 

The .ceneral proportion used in these muffins is 1 cup of liquid, 1 tablespoon 
of fat, 2 tablespoons of sirup, 1 egg, 4 teaspoons baliing powder, 1 teaspoon of 
salt, 8 ounces of flour. The flour maj' be 50-50 by Aveight, or 75-25, or any other 
proportion desired. A combination of substitute flours seems to be more satis- 
factory than any one used alone. The weight of one cup of the difCerent 
flours is given in Lesson I. 

Directions — Add to the cup of milk the melted fat, sirup, and slightly beaten 
egg; sift the salt, baking powder, and flour together. Use a coarse sieve so 
that no part of the flour is wasted. Wheu corn meal is used, mix; do not sift 
the ingredients. Combine the two mixtures, stirring lightly without beating. 
Bake in a hot oven (450° F.) for 20 to 30 minutes, depending upon the size of 
the muffins. 

A lighter muffin may be made by using 2 eggs, omitting 1 teaspoon of baking 
powder. 

BARLEY AND OAT J^IUFFIXS. 

Barley, 50 per cent ; oats, 50 per cent, l>y weight. 



1 cup liquid. 

1 tablesiToou fat. 

2 tablespoons sirup, 
1 egg. 



4 teaspoons baking powder. 

1 teaspoon salt. 

l^A cups barley flour (4 ounces). 

1% cups ground rolled oats (4 ounces). 



Barley, 75 per cent, oats, 25 per cent, may be made by using 2V4 cups barley 
(Cornices) and % cup ground rolled oats (2 ounces). 



EICE FLOUn AND OAT MUFFINS. 



Rice flour, 25 per cent ; ground i-olled oats, 75 per cent. 

1 cup milk. 

1 tabjespoon fat. 

2 tablespoons sirup. 
1 egg. 

Other combinations that have been tried are l)uckwheat with oats, barley, 
and rice; barley with rice and corn flour; oats with corn flour. 



4 teaspoons baking powder, 

1 teaspoon salt. 

% cup rice flour (2 ounces). 

1% cups ground rolled oats (0 ounces). 



BISCUIT USING NO AVIIEAT. 



BARLEY BISCUIT. 



3 tablespoons fat. 
1V4 cups liquid. 



4 cups barley flour, 

6 teaspoons baking powder. 

1 teaspoon salt. 

Directions. — Sift the dry materials. Cut in the fat and add the liquid, slowly 
stirring with a knife. Roll out, cut into shape, and bake in a hot oven. 

The color of these is somewhat dark, typical of barley ; the texture and flavor 
are good. While they art not as light and fluffy as wheat biscuits, they are 
still a desirable and edible product. 



REFERENCES. 

United States Food Administration : 

Ten Lessons in Food Conservation, Lessons III and IV. 
Available in everj' public library. 

War Economj' in Food. 

Corn. 

Until the Next Harvest. 

Order from the Federal Food Administrator in your state. 
United States Department of Agric-ulture : 

Farmers' Bulletin 249, Cereal Breakfast Foods. 

Farmers' Bulletin 565, Corn Meal as a Food and ways of Using It. 

Farmers' Bulletin 559, Use of Corn, Katir, and Cowpeas in the Home. 

Farmers' Bulletin 807, Bread and Bread Making in the Home. 

Farmers' Bulletin 817, How to Select Foods : II. Cereal Foods. 

Circular of Extension Work, South, Partial Substitutes for Wheat in Bread 
Making. 

Circular No. 110. Use Peanut Flour to Save Wheat. 

Circular No. 111. Use Barley— ^Save Wheat. 

Circular No. 113. Use Soy-bean Flour to Save Wheat, Meat, and Fat. 
Order from the Department of Agriculture, Washington, D. C. 
United States Food Leaflets : 

No. 2, Do You Know Corn Meal? 

No. 6, Do You Know Oatmeal? 

No. 18, Rice. 

No. 19, Hominy. 

Order from the Federal Food Administrator in your state. 
The sections on wheat and wheat saving in the " Ten Lessons on Food Con- 
servation " include directions for making " emergency breads," as do also " War 
Economy in Food," Farmers' Bulletin 807, and the circular on Substitutes for 
Wheat. These wei-e all written before the last ruling in regard to wheat. At 
present a greater substitution must be made. Farmers' Bulletin 249 describes 
different types of commercial breakfast foods and their niitritive value. 
Farmers'- Bulletin 559 is of especial interest in regions where kalir or cowpeas 
are abundant. Farmers' Bulletins 5G5, 807, and 817 give simple discussions of 
their subjects, but include also recipes and practical suggestions. The United 
States Food Leaflets give extremely shnple discussions and inexpensive recipes. 

(39) 



LANTERN SLIDES. 

Equal Woiijlits of Wlioat Prepared in Different Ways. 
A I^oaf of Bread and What Goes Into It. 
IMunins INIade of 50 per cent Soy Bean Meal. 
Bread, Soy Beau 2.j per cent, 75 per cent White flour. 
Equal Amounts of Corn Products Showing Differences in Volume. 
Equal Amounts of Oatmeal, Cooked and Uncooked, Showing Difference in 
Volume. 

Save the Wheat. We Have Plenty of Corn and Oats. Eat Plenty of the 
Plentiful. 
A Variety of Cereal and Cereal Products. 

Equal Amounts of Rice, Cooked and Uncooked, Showing Difference in 
Volume. 

Women on Top of Big Machine, with Grain. 

Easy Ways to Save a Slice of Bread a Day. 

Wheat Needs and Supplies. Diagram. 

Corn Needs and Supplies. Diagram. 

Oat Needs and Supplies. Diagram. 

Price of AVheat and Flour. 

The Distribution of Rice. Map of the World. 

Rice. Map of the United States. 

The United States Food xVdministration Says Eat More Corn. 

Distribution of Barley in the World. Map. 

Harvesting Winter Barley. 

Map .of Buckwheat. 

Plot of Buckwheat. 

Prize Patch of Corn. 

Oats in the World. Map. 

Harvesting Oats. 

Crop of Oats. 

Rice. Typical Canal Scene in Louisiana. 

General View of Plantation. 

Cutting Rice with Sickle, 

Binders Cutting Rice. 

Single Plant of Rice. 

Chinese Laborers. 

Bread Made with Different Flours:* 

Bread Made with Rye Flour. 

Bread Made with Barley Flour. 

Bread Made with Oat Flour. 

Broad INIade with Kafir Corn Flour. 

Bread Made with Corn Meal. 

Bread Made with Rice Flour. 

Bread Made with Graham Flour. 
.50-.50 Biscuit. 
100 Per Cent Biscuit. 
Heroic Women of France (2 slides). 
AVheat is Needed for the Allies. 

(40): 



LESSON IV. 



Fat and sugar are both fuel foods rather than building foods. 
T'hey are also both used to make other foods more palatable. 

There is a shortage of fat for several reasons : Animal production 
has fallen off in all the warring countries; less than usual is imported 
from distant lands because of lack of tonnage; and very large quan- 
tities are used in the manufacture of munitions. We must use our 
supply of food fat carefully and intelligently. 

An ounce of fat yields more than twice as much energy for the 
Vv^ork of the body ae an ounce of the other food fuels. 

There is practically no difference in the way in Avhich different 
kinds of fat are digested. 

Some animal fats, especially milk fat, contain little-known but 
very important substances without which the body can not grow or 
recover from injury as it should. These are not found in vegetable 
oils (olive, cottonseed, or peanut oil). We should make sure that 
children and invalids have some animal fat, preferably from milk. 

As a nation we ordinarily use much more fat than we need, and 
we waste much more than we should. We can therefore cut down our 
consumption from 3| to 2 ounces per person per day without any 
danger to ourselves, and by so doing release what the Government 
wishes to send to. the Allies. 

There is a sugar shortage among the Allies because the great sugar- 
beet districts of Europe are either in the hands of the enemj^ or cut 
off by fighting lines. The supplies from Asia and Australasia can 
not be obtained for lack of ships. Therefore the West Indies, North 
America, and Hawaii must supply not only themselves but the Allies 
as well. 

The principal reason for using sugar is that we like its taste and it 
makes other foods more palatable. It does not supply any necessary 
substance which we can not get equally well elsewhere. 

The only advantage of sugar as a food fuel is' ^hat it is a quick- 
burning fuel, and gives its energy to the body more quickly than 
other kinds. 

The United States is one of the greatest sugar-eating nations in 
the world. We would be better off in purse and health if we ate 
less. If we cut down our use of candy, sweet drinks, sweet cakes, 
and desserts it will be an advantage to ourselves as well as a help to 
the Allies with whom we share our supply. 

(41) 



CONSERVATION OF FAT AND SUGAR. 



Dr. E. V. aicCoLLUir. 
Johns Iloplins U)}ivcrsiti/. 



Fats and sugars are both things tliat we use as much to make our food 
taste good as to give nourishment that we can not obtain elsewhere. They 
are both things which we, as a Nation, use much more freely than most other 
peoples, and more freely than we need for either health or comfort. 

In 1917 the total amount of sugar used in the United States averaged 83 
pounds for each person. Part of this was used in the manufacture of non- 
edible products, probably from 55 to GO pounds went directly into the house- 
liolds as sugar, and the rest was eaten in the form of candy, sweet drinks, 
bakery goods, condensed milk, and other commercially canned foods. It is safe 
to say that the average Ainerican consumes between 3 and 32 ounces of sugar 
a day, twice as much as that ordinarily used by the Frenchman. Only the 
Englishman exceeded this use before the war. 

Sugar is scarce among the Allies because the great sugar-beet fields of north- 
ern France and Belgium are in the hands of the Germans, and the cane sugar 
which England usually imports from India and other distant lands can not 
be obtained for lack of ships. If the Allies are to have sugar it must come 
mainly from America ; and this means that we must share our supply with 
them. They do not ask for enough to bring their supply up to what it was 
before the war, but merely for enough to make their food fairly palatable. We 
can give them this if we cut down our own use to lA ounces (3 tablespoons) 
instead of 3 ounces a pgrson a day. 

Our use of fats is even more generous as compared with that of other coun- 
tries. "Whore an American ordinarily con«»umos Si ounces a day, an Englishman 
uses 3J, a Frenchman li, and a Clorman 2J. ^Yith all the changes which war 
lias made in the world's food supply, these figures have changed very greatly, 
particularly in Europe. 

The fats which are obtained from domestic animals (butter, lard, suet, 
tallow, for example) are produced there in very much smaller amounts than 
usual, because there are not enough feed and labor available to keep up the 
tisual number of cows and pigs and sheep and there are no vessels to bring in 
supplies from Australia and South America. The vegetables fats and oils are 
made chiefly from the .seeds of plants growing in Avariii countries (olive, cotton 
seed, peanut, for example), and these can not be imported as usual for lack 
of ships. To make the situation worse, fats are needed not only for food 
))Ut also for making glycerine and other compounds used for munitions and 
for various other iuduslrial purposes, including the manufacture of soap. 

(42) 



43 

Every patriotic person is willing to make the sacrifice required to release 
any needed fats and sugars for the Allies and for our fighting forces, but the 
practical difficulty before the housekeeper is to know how to do it without 
unnecessary trouble and discomfort. The problem may seem easier to her 
if she understands clearly how these two groups of foods are used in the body 
and what substitutions may be made without seriously changing the health- 
fulness and attractiveness of the diet. 

FATS. 

There are several unusual things about the value of fats as- food. 

To begin with, fats are a much more concentrated body fuel than protein, 
starch, and sugar. An ounce of fat yields the body more than twice as much 
heat or energy for the work, of the muscles as does an ounce of any of the 
others. When we put butter on our bread we add about twice as many 
calories to its energy value as if we spread it with an equally thick layer 
of rich jam. If we finish a hearty meal with pastry rich with fat, we are 
much more likely to eat more than we neetl than if we choose fruit instead. 
On the other hand. If a person is undernourished, adding fat or oil to his 
diet builds up the energy value of the footl without making it seem too much. 

There is another interesting difference between the food value of certain 
kinds of fat and that of most other foods. The fat in milk and eggs and, to 
a less extent, pork, suet, and other meat fats contain minute amounts of a 
recently discovered substance which is extremely important. "Without a suffi- 
cient amount of this substance young animals are not able to grow as they 
should and older ones do not keep in health or recover from disease or injury. 
No really satisfactory name has been found for this substance. It is known 
in the laboratory as " fat-soluble A." We do not yet know exactly how much 
there is in the different food materials or how much the body needs, but it is 
safe to say that it is most abundant in the fat of milk and eggs and entirely 
lacking in the vegetable oils. 

Curiously enough, the only vegetable foods in which it has been found in 
adequate amounts are the green leaves, like those of lettuce, spinach, dande- 
lion, and turnip tops. This seems to indicate that the vegetables need it for 
their growth just as animals do, and that the herbivorous animals get their 
supply from the leaves they eat, passing it on to their young in the milk or 
storing it in certain parts of their own bodies. Omnivorous animals, like men, 
get theirs either from the green leaves or from the organs and fats of the 
animals they eat. The plants are able to construct the substance for their 
own needs, but animals can not do so. They must have it supplied in tlieir 
food. 

The practical point is that we must not allow both of these sources to bo 
absent from our diet. Healthy gi-own persons may safely do with' only a very 
little of the foods containing the fat-soluble A, and may substitute vegetable 
fats for butter and suet, providing they occasionally use milk or cheese or eat 
liberally of the leaf vegetables. More is needed by growing children and older 
persons who are recovering from wasting disease, wounds, or other injuries. 
This is one of the reasons why in Germany, M'here milk and butter are scarce 
and food control is rigid, children and invalids are allowetl more generous 
amounts than others. 

There are distinct dilferences in the special growth-promoting properties of 
the margarines which are now on the market. Some are prepai-ed from the 
more oily portion of beef fat, this being churned with milk. These butter sub- 



44 

stitutes have in some degree the value of butter fat. Others are prepared en- 
tirely from vegetable oils. These and the nut margarines serve oj'ly as energj-- 
producing foods and can not replace milk fats, egg fats, or the fats contained 
within the liver or other internal organs of animals. Milk fats and egg fats 
must be supplied especially in the diet of children. 

Except for the fat-soluble A, there is no dilTerence in the food value of dif- 
ferent kinds of fat. All yield equal amounts of energy and are digested with 
in-actically the same ease and completeness. Scorched fats, such as are found 
in foods which have been fried at too high a temperature, sometimes prove 
troublesome and have given fried foods the reputation of being indigestible, 
l>ut this is probably due to the poor cooking rather than to the fat itself. If 
we follow the request of the I'ood Administration and avoid fried foods to save 
fat we shall al.so escape whatever inconvenience of this sort there may be. 

Although fats do not usually cause any digestjve disturbances, they do re- 
main in the stomach longer than the other nutrients, and this. seems to have a 
most interesting effect on the sensation of hunger. That sensation begins to be 
felt after the stomach has been empty for a time. If there is little or no fat 
in the meal the sensation begins more quickly, and this probably explains why a 
diet poor in fat seems so unsatisfying and why one rich in fat seems " hearty." 
One of the most common complaints against the present German civilian diet, 
• n which the fat is very low, is said to be that it does not " stay by," even though 
its energy value is high enough. 

Because of the genei-al shortage of fats among the Allies, it is necessary for 
ns to share our supply with them. If we do not, their health and their fighting 
strength are bound to suffer. The Food Administration, therefore, asks us to 
use our fats with care and thrift. It is estimated that in order to meet the 
situation fully the average American consumption ought to be reduced nearly 
one-half; that is, to not more than a pound per person per week. 

Probably not all of the 3* ounces, which the statisticians estimate to be the 
average amount used, is actually eaten, and by using fats more carefully we 
can actually eat as much though we buy less. For example, we can save all the 
fat trimmings from meat, render them as our grandmothers did. and use them 
in cooking. Chicken fat, which is often thrown away, is excellent in cooking, 
especially in cake making. 

When there is a shortage of animal fats we can substitute those from vege- 
table sources. Fortunately there are many wholesome and relatively inex- 
pensive oils now on the market which might be used much more freely than they 
now are. Moreover, the production of vegetable oils can be more easily and 
quickly increased in an emergency than the production of the animal fat.". 

The fact that some fats are solid and some oily does not affect their compara- 
tive wholesomeness, but it does make a practical difference in the way we use 
them. Sicilian peasants may enjoy eating olive oil with their bread, but most 
Americans pfefer a stiffer " spread." The butter substitutes made principally 
of vegetable oil are treated in such a way as to give them the consistency of 
butter, and usually have a little milk added for flavor. They are perfectly 
wholesome, and, if they are sold for what they are, are entirely nnobjctionable. 

In substituting one fat for another in cookery, one has to make allowance for 
differences in their composition and behavior. Butter, for example, is about 
one-eighth water and so it takes a little more butter than lard or oil to shorten 
a mixture. The following table shows in what proportions the fats may be 
substituted one for another in cooking: 



45 



Material. • 


Equivalent. 


1 cuj) (16 tablespoons) oleomargarine 


1 cup (16 tablespoons) butter. 

1 cup butter. 

1 cup butter. 

1 cup butter. 

1 cup butter. 

1 cup butter. 

1 cup butter. 

1 cup butter. 

6 tablespoons butter. 

3 tablespoons butter. 

1 tablespoon butter. 


1 cup commercial fat compound 


1 cup chicken fat (clarified) 


1 cup goose fat 


1 cup fat from beef and mutton (clarified) 

2 cups, 5 tablespoons suet, chopped 


14 tablespoons lard 


14J tablespoons hardened vegetable fat 

1 cup cream, wliipping (40 per cent) . 


1 cup cream, thin 


1 ounce (1 square) cooking chocolate 





In making pastry with oil instead of hardened fat the oil itself helps to make 
a soft, workable mixture, and less water is needed. 

SUGAR. 



To the average person sugar means the sweet, crystalline, or powdered material 
obtained from sugar cane or sugar beets. The chemist thinks of it as including 
milk sugar, or lactose, dextrose, glucose, and various compounds, some of 
which resemble table sugar in chemical composition rather than in appearance 
or flavor. Among the common foods rich in sugar we include not only ordinary 
sugar but also such products as sirup made from sorghum, maple sugar, corn, 
etc., honey, foods like candy, very sweet cakes or puddings in which sugar Is 
the principnl ingredient, and dried fruits, such as raisins, dates, figs, etc., in 
which the sugar naturally present has become so concentrated by the drying 
that it makes them very rich in that nutrient. 

Most of the cane and beet sugar used in the United States is in the form 
of white, refined sugar, but some is in the form of the less refined brown sugars, 
and some in that of molasses and table sirup, both of them by-products of the 
refining process. Since refined sugar is more concentrated and less liable to 
fermentation than brown sugars, molasses, and sirups, it is the form in which 
sugar is chiefly shipped to Europe in these days of scarce tonnage. We do not 
help the situation much by using brown sugar in the place of white, because 
the brown sugar might equally well be refined and shippetl as white. We do 
help, however, when we use for our sweetening the molasses or table sirup 
which are by-products of the refining, or the corn, maple, or sorghum sirup, 
the honey or any other kinds of sugar not made from beet or sugar cane and 
not so desirable for shipping. ► 

There are two reasons for using sugar : First, the flavor is very pleasant 
both by itself and combined with other foods; and, second, it is (when not used 
too freely) easily digested, and the energy stored in it can be more quickly -made 
available for the work of the muscles than that from almost any of our common 
foods. This explains why it is so popular with athletes and others undergoing 
great muscular exertion. Aside from this quickness of digestion, sugar is no 
better as a source of energy than any of the other energj'-yielding foods. 

The danger of eating too much sugar is not merely that of overloading the 
body and forcing it to go to the trouble of stowing away a surplus in the fofm 
of body fat ; if taken in large amounts at one time it is liable to cause indiges- 
tion, and if used too often it spoils the appetite for other things. This is espe- 
cially dangerous in the case of children, whose appetite for sweets is often 
stronger than for the less highly flavored foods which they need for building 



46 

their bodies and keeping tliem in good working order. Moreover, if they depend 
too much on sugar to make their food tasfe good, they fail to cultivate the 
nppreciation of tlie more delicate flavors in other foods and thus lessen their 
sources of wholesome enjoyment in diet. 

The coumion custom of serving sweets at the end of a meal is a sensible one 
because then they do not interfere with the appetite for other things and are 
less likely to be eaten in excessive amounts. It is a bad habit for persons who 
get all the food they need at their meals to eat candy or other sweets between 
meals, because it overloads the body with food, prevents the digestive organs 
from getting their proper rest, and o<ten hinders the healthful enjoyment of 
the next meal. The danger is, of course, esiiecially great for persons who take 
little exercise or who have delicate digestions. 

Most persons in the United States eat much more sugar than they need and 
four times as much as was allowed by the French food controllers in 1916. 

The sugar which the average person consumes daily in this country is used 
partly to sweeten coffee, tea, cereals, and other foods at table, partly in cooking 
cakes, puddings, and other desserts, and partly in the candies, ice creams, 
beverages, and other sweet foods consumed between meals. In trying to decide 
how it would be easiest to reduce the total amount as the- Food Administration 
requests, it is a good plan to think over the general quantities which we are in 
the habit of using in each of these three ways and to decide where the reductions 
can be made with least inconvenience. In so doing, it may help if one remem- 
bers that 2 tablespoons or 6 teaspoons of granulated sugar, or about four full- 
sized lumps, weigh 1 ounce. 

Many of us quite thoughtlessly put more sugar into our tea and coffee than 
we really wish, often leaving part undissolved in the bottom of the cup. Many 
of us also could quickly come to enjoy less highly sweetened food if we would 
only try for a week or so. Cereals could be sweetened with sirup, honey, or 
maple sugar instead of ordinary sugar, or served with dried fruits to give the 
sweet flavor. Most persons crave less sugar with cereals if the latter are 
carefully cooked and salted to their taste. Probably by takhig thought we 
could reduce the amount of sugar we use on the table without more than a 
few days' discomfort at most. 

In families where frosted cakes or very sweet puddings and sauces are freely 
used the sugar used in cooking could be considerably reduced by leaving off 
the frostings and choosing recipes which call for less sugar. Sirups and honey 
might often be used instead of sugar in cooking. Better still, sweet fruits, both 
fresh and dried, might be used instead -of the cakes and puddings to give the 
sweet flavor at the end of the meal. 

As for the sugar-rich foods eaten between meals, giving them up for patriotic 
reasons woukl bring a direct reward in better health and money saved. If one 
must " munch " between meals, such things as iwp corn, peanuts, or nuts might 
be used instead of sweets. If the craving for sweets is too strong to be resisted, 
or when some special occasion seems to justify their use, dried fruits and con- 
fections made from them can be used instead of those made from sugar ; or if 
candy is used, let it be made of molasses, sirup, or chocolote rather than sugar, 
and taken in the place of dessert instead of between meals. 



TO SAVE FAT. 

Use all the fat you buy. Save the drippings. Try out the meat 
fat. 

Bake, boil, and broil more— fry less. Avoid deep-fat frjang. 
These fats may be used for shortening: 
Foi' biscuits, muffins, cakes, pies- 
Vegetable oils, sucli as cottouseetT, corn, peanut. 

Hardened vegetable fats. 

Chicken fat. 

Margai'ine. 

Beef drippings. 
For sauteing or warming up vegetables — 

Vegetable oils and fats. 

Drippings. 

Chicken fat. 

Savory fat. 
For salad dressing' — 

Olive or other vegetable oil. 

Chicken fat. 

Sour cream. 
For white sauce, cream soups, and on vegetables — • 

Chicken fat. 

Savory fat. 

Margarine. 

Serve bittter on the table in small pats or pieces; this saves plate 
waste. Put any left on the plate into a "' butler cup " kept for that 
purpose and use it for special cookery. 

Do not put more dressing on the salad than will be eaten. 

Try reducing the amount of fat in your recipes, or do not use those 
that contain much fat. If you use pies, make one-crust pies. Use a 
potato crust for meat pies. 

Use fruit or other simple desserts in the place of pies, pastries, 
and cake and other dishes rich in fat. Use ices made from fruit that 
3'ou have canned. 

Observe a voluntar}' ration of not more than a pound of fat a 
week for each adult, with half that amount for each child imder 10 
years of age. This includes all fat — that eaten with meat and used 
for cooking, as well as butter and cream eaten at the table. 

Butter is more than four-fifths fat. About li ounces of butter (2 table- 
spoons and 1 teaspoon) will give 2 tablespoons of fat, or 1 ounce. 

Bacon is three-fifths fat. Five or six thin slices of bacon, 15 ounces, are 
needed to give 1 ounce of fat. 

Ordinary cream is about one-fifth fat. Two-thirds cup of thin cream will 
give 1 ounce of fat. 

Remember that soap is made from fat, and so is to be used care- 
fully. Send non-edible fat to the soapmaker. 
00173°— IS ± (47) 



TO SAVE SUGAR. 

Do not leave sugar in the bottom of tea, coffee, or cocoa cup. 
Stir it well. 

Use sirup, hone,y, maple sugar, raisins, or dates to sweeten break- 
fast cereals. 

Use molasses, maple sirup, or sirups made from sorghum and 
corn for part of the sugar used in cooking. 

Leave the sugar out of bread ; epicures think the sweetening spoils 
the delicate flavor. 

Make 3^our cakes without frosting. Choose recipes th!;it contain 
the least sugar. Often they are better than those that have more. 

In using sirup instead of sugar in cake, 1 cup of sirup will take 
the place of 1 cup of sugar and one-fourth cup of liquid. In almost 
any cake recipe sirup may be used for half the sugar. 

Use fruits, fresh, dried, or preserved, for dessert in the place of 
"made dishes" rich in sugar. The preserves and jellies put up in 
the summer will furnish sweets for the winter's meals. Use fruit 
sirups. 

Bake apples or pears with a little vrater for several hours until a 
rich sirup forms. If more sweetening is desired add a little hone}' 
or molasses. 

Cook dried prunes without sugar in the water in which they were 
soaked until the liquid is almost boiled away. If more juice is 
wanted add water to the sirup. The long, slow cooking is necessary 
to develop a rich flavor. 

Cut down on the use of candies and sweet drinks : tliey are pleasant 
luxuries, not necessities. Use fruits, nuts, or pop corn if you must 
eat between meals; or, if you must have candies, choose only those 
made with a small amount of sugar. 

Use no more than 1^ to 2 ounces of sugar (3 to 4 tablespoons) a 
day for each person. 

This includes all that is used in cooking as well as that used at the 
table. 

1 tablespoon of sugar weighs i ounce. 
1 cube of sugar weighs i ounce. 
IJ level teaspoons of sugar is equal to 1 cube. 

(48) 



RECIPES, WITH SUGGESTIONS FOR DEMONSTRATION. 

This lesson should show how less sugar and fat may he nsed, 
either by lessening the amount in a particular dish or by choosing 
dishes that contain a small amount ; how sirups may be substituted 
for sugar, or dried fruits used in its place ; how all the fat that comes 
into the household may be utilized. 

SPONGE CAKE. 
Using no wheat and no fat. 

The old-fashioned ride for sponge cake was : Use the weight of the eggs in 
sugar and half the weight in flour. This is carried out in these cakes. The 
substitute flours take the place of an equal weight of pastry flour, 

BARLEY SPOXGE CAKE. 



1 tablespoon lemon juice. 
i/i teaspoon salt. 



l\i} cups barley flour (SV2 ounces). 
1 cup sugar (7 ounces). 
4 eggs (7 ounces). 

For corn flour sponge cake use 1 cup of corn flour, (SVz ounces) in place of 
the 1% cups of barley flour; and for lice flour cake use % cup of rice flour 
{3V2 ounces). 

The following combination is esi:)ecial]y good. 

OAT AND COKN FLOVK CAKE. 



1/. cup oat flour (2% ounces). 
1/4 cup corn flour (1 ounce). 
1 cup sugar (7 ounces). 



4 eggs (7 ounces). 

1 tablespoon lemon juice. 

% teaspoon salt. 



Directions. — Separate whites and yokes. Beat the yolks until thick and 
light lemon color. Beat sugar into the stilfened yolks, and add the lemon 
juice and salt. Fold in alternately the stiffly beaten whites and flour. Bake 
in an uugreased pau for 35 to 40 minutes. Start in a moderate oven (365° F.), 
and when alK)ut half done raise the temperature to that of a moderately hot 
oven (400° F.). 

The texture and color of these cakes is excellent. The corn cake is espe- 
cially tender. In the rice and corn flour cake use extra lemon juice to cover 
up the tendency toward a starchy taste. 

" BUTTER " CAKE. 
Using no wheat flour and with sirup in place of part of the sugar. 

Different combinations may be made using this general rule '^ cup fat, % 
cup sugar, 1 cup sirup, 3 eggs, % cup milk, G teaspoons baking powder, 1^ 
teaspoon salt, 10 ounces flour, with the addition of chocolate (using less fat), 
spices, raisins or nuts. 

Two rules are given. 

(49) 



50 



SPICE CAKE. 



100 per ceut barley flour. 



1 teaspoon salt (or I2 teaspoon ac- 
cording to the fat used). 
1 teaspoon cinnamon. 
3/. teaspoon cloves. 
1 teaspoon allspice. 
3% cups barley flour (10 ounces). 
1 cup raisins. 



% cup fat. 

% cup sugar (about 4% ounces). 

1 cup sirup (11^/; ounces). 

3 eggs. 

% cup milk. 

1 tea.spoon vanilla. 

^2 teaspoon ginger. 

6 teaspoons baking powder. 

Directions.— Cream the fat, sugar and egg yolk. Add the sirup and mix 
well. Add alternately the liquid and the dry ingredients sifted together. Add 
the flavoring and fold in the well beaten egg whites. Bake for one hour in a 
moderate oven (3.10° F.). After 20 minutes raise the temperature somewhat 
(to 400° F.). 

In place of the barley flour 1 cup of rice Hour (5 ounces) and 1 cup of buck- 
wheat (5 ounces) may l)e used. 

CHOCOLATE CAKE. 

50 per ceut rice flour. 50 per cent barley flour. 



V2 cup fat. 

% cup sugar (about 4% ounces). 

1 cup sirup (about 11% ounces). 

3 eggs. 

% cup milk. 

1 teaspoon salt. 



1% cups rice flour (5 ounces). 
1% cups barley flour (5 ounces). 
6 teaspoons baking powder. 
1 teaspoon cinnamon. 

1 teaspoon vanilla. 

2 squares chocolate. 



Directions. — Cream the fat, sugar, and egg yolk. Add the sirup and mix welL 
Add alternately the liquid aud the dry ingredients sifted together. Add flavor- 
ing and the chocolate melted with a small portion of the sirup. Fold in well 
beaten egg white. Bake about one hour, starting in a moderate oven (350° F.). 
After 20 minutes raise the temperature somewhat (to 400° F.). 

In place of the rice and barley flour 1^2 cups of buckwheat (8 ounces) 
and % cup of ground rolled oat« (2 ounc*es) may be used. 



SCOTCH OAT CUACKEUS. 



2 cups rolled oats. 
14 cup milk. 
Vi cup molasses. 



IM; tablespoons fat. 
1/4 teaspoon soda. 
1 teaspoon salt. 



Directions. — Grind or crush the oats and mix with the other materials. Roll 
out in a thin sheet and cut in squares. Bake for 20 minutes in a moderate 
oven. This makes 3 dozen crackers. 



OATMEAL BETTY. 



2 cups cooked oatmeal. 
4 apples cut up small. 
V2 cup raisins or dates or other dried[ 
fruit. 



Vj cup corn sirup. 

1/4 teaspoon cinnamon. 



Directions. — Mix and bake for one-half hour. Serve hot or cold., 



51 

TO RENDER FAT. 

" Every particle of fat sliould be used." 

Rim tlu'ougli the rueat cbopper tviiumiugs of fat from meat, or cut cLicken 
fat up fiue, and heat it iu a double boiler uutil completely melted. Strain the 
fat through a moderately thick cloth. The particles left may be used as 
" scrapple." The fat, after straining, should be carefully heated, to make sure 
that it is free from moisture. 

Fat rendered iu this way may be' used in the various ways. If possible, use 
some of it for the recipes demonstrated in this or other lessons. 

Savory fat may be made by adding- to the fat, before rendering, a slice of 
onion, a bay leaf, thyme, marjoram, sage, or other seasonings, salt and 
l)epper. This may be used in warming over vegetables, in cooking meat, and 
iu the meat-saving dishes such as are given iu the next lessou. 



REFERENCES. 

United States Foot! Aclniinistration : 

Lessons in Food Conservation — I>esson VI. 

Available in every public library. ' ' 

United States Department of Agriculture : 

Farmers' Bulletin 535, Sugar and Its Value as Food. 
Farmers' Bulletin 653, Honey and its Uses in the Home. 
Circular of Extension Work, South, A 89, Jelly Making. 
Circular of Extension Work. North and West, Ext. N., ^Making Jelly with 
Commercial Pectin. 

Order from the Department of Agriculture. 
Bui. No. 4G9, Fats and Their Economical Use in the Homo. Price 5 cents. 
Yearbook Separate 030, Apple Sirup and Concentrated Cider. Price 5 cents. 
Order from the Superintendent of Documents, Washington, D. C. 
United States Food Leaflets : 
No. ]3. Use Fats Carefully. 
No. 14, Save Sugar. 

Order from the Fedei-al Food Administrator in your state. 
The Lessons on Food Conservation give a statement of the Food Adminis- 
tration's program as regards sugar and fat, and give figures for their con- 
sumption in different countries, also a talile of equivalents for other fats as 
substitutes for butter in cooking. Farmers' Bulletin 535 is a simple discussion 
of the nutritive value of sugar. Farmers' Bulletin 653 and Department of Agri- 
culture Bulletin 469 incUule I'ecipes as well as discussion. The other publica- 
tions consist chiefly of recipes. The United States Food Leaflets are extremely 
simple four-page leaflets and include inexpensive recipes. 

(52) 



LANTERN SLIDES. 

Portions of Foods Containiug the Same Amount of Sugar. 

Sugar Beets — INIap, Sugar Production of tlie World. 

Typical Beet. 

Typical Beet Plant. 

Hoeing Beets in Colorado. 

Steam Traction Engine Hauling Wagons. 

Sugar Cane. Cane Field in Louisiana. 

Cane Press. 

Honey — Map. 

Honey. 

Save the Sugar. 

Several Ways to Save Sugar. Which is Your Way? 

Sugarless Candy? Certainly. Use Corn Sugar. 

France Has Less Sugar Than We. W^e Must Divide. 

Candy. 

Destruction of Sugar Refinery in Belgium, 

Food Equivalent as in Fat. 

Composition of Some Common Fatty Foods, 

One-third of an Ounce of Fat. 

Remember Jack Spratt ! 

Save Butter by ntit Serving too Much to Each Person. 

Every Spoonful of Drippings is Valuable in Cooking. 

Save the Fat to Feed the Soldiers. 

Suet Has Many Uses in Cooking. 

Economy in Use of Fat— Do Not Serve Too Much to Each Person. 

Three Fat Rich Meals. 

(53). 



LESSON V. 



Meat is not actually necessary, though it is desirable as part of 
the diet. Fully as satisfactory protein or body-building material 
may be obtained from milk, eggs, cheese, and fish. Part of the pro- 
tein needed may come from legumes (beans of various kinds, peas, 
and lentils), from nuts, or from cereals (oats, corn, barley, etc.). 

There is about 1 ounce of protein in 1 quart of milk, or 4 eggs," 
or 6 ounces to one-half pound of medium fat meat, or one-fourth 
pound of cheese, or G ounces of dried navy beans, or three-fourths 
pound of bread {1'2 medium-sized slices). 

A man at moderate muscular ^-ork is believed to need about Si- 
ounces of protein a day, and a family consisting of father, mother, 
and three small children about 12 ounces a day. 

Many eat more protein food than is necessary, and still more eat 
too much meat. 

Meat is liked because of its pleasant flavor and desirable texture. 
When other foods are used in place of meat they are more acceptable 
if they have this same texture and flavor. 

One of the most satisfactory ways to lessen the use of meat is to 
extend its flavor by blending it with rice or other cereals, potato, or 
some other food of mild flavor. Stews or casserole dishes with 
vegetables and the use of meat gravies for seasoning are other illus- 
trations of extending flavor. 

Poultry can not be as easily shipped as beef or pork; and since it 
can not be profitably shipped to the Allies, it may be used in place 
of red meats. 

We have not begun to use our fish supply. We might utilize 
nearly TO kinds of salt-water and nearly 30 kinds of fresh- water fish. 

Cheese, cottage clieese, and skim milk are good body-building 
foods. One pound of cottage cheese has as much protein as 1| 
pounds of sirloin steak. 

If beans and peas are used in place of meat, a small amount of 
milk, eggs, or other animal foods should also be included in the diet. 

Cereals, such as Avheat, corn, rye, oats, and barley contain body- 
building material in an inexpensive form. If these are used freely, 
less meat is needed. 

(54) 



MEAT AND MEAT SUBSTITUTES IN WAR TIME. 



Dr. C. F. Laxgavokthy, 
Office of Home Economics, Department of Af/riculturQ. 



The war emergency means, among other thuigs, that the United States and 
her associates iu the war must unite their food resources. Since the surplus 
food is in our country, where production can go on without the great interrup- 
tions and disturbances which it must meet across the water, it means that food 
must go from us to tliem. 

Meat and the fats which are derived from it are foodstuffs wiiich we must 
provide. We can do this if we are willing to make the wisest possible use of all 
that we have, and to depend more on fish and other sea foods, on milk and 
cheese, on eggs, and ou beans and peas — foods which we have always used to 
some extent iu the place of meat. The kinds of meat of which we are 
especially asked to be sparing at present are pork, pork products, and beef. 

That man has teeth and a digestive tract Avell fitted to handle meat, and that 
meat has always been a part of man's diet is not surprising, since the con- 
clusion of science is tlmt it is food which has formed the digestive tract and 
not the digestive tract which has dictated the diet. On the other hand, race 
experience and laboratory experiment have shown that much as we like meat 
we can omit it from the diet without danger if we jn-ovide proiier foods in its 
place. 

REAst^xs YOR Liking Meats. 

We like meat because in cooliery it develops a flavor whicli is very pleasing, 
as anyone who has passed along a street and got the odor of broiling beefsteak 
will testify, and because it is one of the easiest foods to make palatable. When 
we think that meat cooked oyer coals on a pointed stick is looked upon as a 
delicacy, and that meat simply boiled in salted water is very acceptable and 
yields a broth which we like, Ave know that even simple cookery gives good 
results. When we recall further that meat may be combined in countless ways 
with vegetables, grains, seasoning herbs, and other foods, we realize that there 
are practical reasons as well as dietetic ones for using it. 

Food Valt'e. 

Meat contributes to the diet protein, which the body needs to build and 
repair its own tissues, and fat tha;t helps supply the body with the poAver to 
perform its Avork. Meat also contains iron, as we might guess wlien we recall 
that the red color of the blood is due to iron. It also contains some other 
necessary mineral salts; recently discovered substances essential to normal 
growth and health and the regulation of body processes ; and certain flavoring 
bodies. 

(55) 



56 

Ways in "WincH 'Wk Can Savk INIeat and Ykt IIavk Goon Meals. 

. First of all ooinos proper selection. Wise buyiii;; means the choice of kinds 
or cuts suited to the needs of the family as regards quantity and preference, 
so that waste of such foods may be reduced to a mininuun. Chops, for example, 
should be chosen of such size that either one or two will make a desired serving, 
not a little more than one; roasts should he of a proper size and with only the 
amount of fat that will be eaten or used. 

All the meat paid for ■ should be used. All the flavoring substances and 
food contained in trimmings and bones, for example, should be made into 
soup stock or gravy, or used in similar ways. Meat left from soup making 
still contains a large part of its food value, and should be used. It may be 
made palatal)le by proper seasoning, or by mixing with a little fresh meat. 
Broths and extracts have a legitimate place in the diet, but they contain only 
a small amount of protein. The choice of meat may occasionally include, too, 
such parts as might be wasted, as the heart — very; acceptable when well 
cooked — or the liver. 

Methods of cooking should be chosen that will avoid waste without sacri- 
ficing flavor. For instance, broiling in such a way that all the juice which drips 
from the meat can be saved is more economical than liroiling over coals and 
letting the meat juice and fat drop into the fire and burn up. If meat has 
been broiled or roasted, the flavor of the browned juice and fat, which older 
cooks truly called the meat " essence," should be recovered by making gravy in 
the pan. If there is too large an amount of fat for this purpose it may be 
taken off and used as a separate fat in cooking other foods, for seasoning 
A'egetables, or when clarified, for shortening. Then, too, it is possible to cook 
other foods in a pan with the meat and thus give some of the fat and the 
meat flavor to the potatoes, squash, or other vegetables cooked around the 
roast. Poultry, as well as other roasts, may be basted with its own fat instead 
of with butter or salt pork, and its fat may also be used in the dressing. 

The use of gravies is an easy way to give a palatable meat flavor. Bread 
and gravy, potato and gravy, green vegetables and gravy, with a little meat, 
are often quite as acceptable as a larger portion of meat alone. 

We can save meat without discomfort if we take unusual pains in the 
selection of the foods which accompany it. If our favorite vegetables are 
served in our favorite ways, we think less about the other articles in the meal. 
This principle should be followed always when we wish to use less of any par- 
ticular food ; for not only will the saving be unnoticed, but the change will be 
acceptable. 

In serving meat at table care should be taken to suit the portions to the 
known appetites of the different members of the family, so that each may be 
satisfied and no meat remain uneaten on the plate. To accomplish the carving 
and serving of meat so that all uneaten meat as well as the bones remain on 
the platter for future use is worth the trouble it takes, for plate scraps are 
rightly regarded as not to be used again. When the meat is removed, rinsing 
the serving dish with a littte hot water serves the double purpose of keeping 
the fat out of the dishwater and saving the juice and fat for use in soups or 
in " warming up" or flavoring some other dish. 

KXTKNDING THE MeAT Fi.AVOR. 

Using a little meat to give flavor to a large amount of neutral or bland- 
flavored food is one of the most important ways of lessening the use of meat 
without lessening the pahitabiJity of the diet. This means the free use of 



57 

such dishes as meat pies, meat stews (making potato crusts for the pies and 
corn dumplings for the stews will save wheat), meat scalloped or cooked in a 
casserole with rice or vegetables, croquettes (baked in the oven to save fat), 
hashes (browned or not, as one wishes), souffles, meat loaves, scrapple, and a 
great variety of others. In such cookery good seasoning is of first importance. 
Advantage should be taken of seasoning herbs, onions, garlic, celery, piniien- 
toes, or sweet peppers, tomatoes, lemon juice, curry, and other flavors. 

The cuts of meat used in so extending the flavor would naturally be the 
cheaper ones, and it is often said that these cost so much more to cook than do 
the tender pieces, that from the standpoint of cost this is not economy. This 
is not true, if any care at all is exercised over the fuel. If a coal fire is kept 
up it might as well be used a long time as a short time. With a gas stove 
almost as much gas is used in the short process with its intense heat as in 
the longer one requiring only low heat. In one experiment broiling steak used 
13 feet of gas ; an equal amount of rib roast required 33 feet and a meat stew 
25 feet, the fuel costing a little more than 1 cent for the steak, nearly 3 cents 
for the roast, a little more than 2 cents for the stew. 

If one controls the ways in which it is purchased, the ways in which it is 
cooked, and the ways in which it is combined and served, one may cut down 
the amount of meat eaten without any feeling of dissatisfaction, but thought 
and intelligence are necessary to do this, and thought and intelligence we should 
be ready to give. 

Gelatin as a Meat Substitute. 

The question is often raised as to the value of gelatin— a product made 
from such tissues as the skin, ligaments, and bones of sound animals by treat- 
ment with boiling water. Gelatin is also formed when meat is cooked down " 
for soup until it will " jelly " when cold. 

Until lately it was laelieved that gelatin was not a body-building protein, 
but recent experiments have shown that gelatin, like the protein in common 
legumes, can do part but not all of the building that must be done for the 
body by protein. This means that gelatin can not be used as the sole source 
of protein for the body, but that it must be supplemented by some other pro- 
tein food such as a little milk or egg. It must be remembered, however, that 
a small amount of gelatin will thicken a large amount of liquid so that the 
" bulk " of a gelatin dish is not a measure of its food value. 

Poultry Used in Place of Meat. 

Poultry Is usually, and rightly, classed with meat, for it is similar in flavor, 
texture, and food value. Since it can not advantageously be shipped to the 
Allies it may be used in place of the meats needed abroad, so far as market 
conditions and our available supply mil allow. 

Farm families and those who live in small towns should make special efforts 
to raise poultry for the home table as well as to increase the market supply. 

Different kinds and grades of poultry are found in most markets, and in 
choosing between them the housekeeper should suit her purchase to her purse, 
with due regard to the size and needs of her family. As a rule it is Avise 
to buy as large a fowl as can be used, since there is less waste in proportion 
to size than with a smaller one. As everyone knows, the stewed or fricasseed 
chicken " goes farther ' than the roast or fried, because this method of cooking 
is one way of " extending flavor." No particle of cooked chicken need be 
wasted. Combined with rice, scalloped with hominy, used in salad, or in 



58 

numerous other wnys, a little will go a lung way and a main dish unusually 
acceptable to everyone will be provided. 

Very commonly rabbit raising for food purposes is discussed in connection 
with poultry raising. The possibilities of this minor food industi'y are worth 
consideration. Many families are already turning their attention to it as a way 
of adding to the home meat supply. Rabbits resemble other meats and poultry 
in food value and ways in which they may be prepared for the table. They 
may be stewed, fried, made in to pies, cooked with vegetables en casserole, and 
in other well-known wajs. 

In parts of the country where wild game is abundant, and may be killed 
legally, using it is a distinct contribution toward the saving of pork, beef, and 
mutton. 

The Use of Fish and Other Sea Foods in Place oe Meat. 

"Whenever there is a shortage of meat the first food chosen to take its place 
is usually fish, if this is available. The food value of fish is so nearly like 
that of meat and it is cooked in so many similar ways that it is, even in normal 
times, a frequent substitute for meat and might now be more extensively used in 
this way. It is not needed for export to the Allies; grains available for human 
food are not required in its production, and there is every reason why fish 
should be for the present at least one of our chief staples. 

In America we have hardly begun to utilize our fish supply. There are said 
to be available nearly 70 kinds of salt-water fish and more than 30 fresh-water 
varieties, yet the average person knows not more than a dozen. It is said 
that every year the fishermen of the Atlantic coast throw away about 10.000,000 
pounds of fish that have a higher nutritive value than New England's famous 
cod. We are far behind many countries in our use of fish. Against our IS 
pounds per person each year, England uses 65 pounds, Canada 57 pounds. On 
the other hand, Belgium has used only 17 pounds, and France only 14. 

The use of fish should be distributed over other dajs of the week, not con- 
fined to Friday only— as it so often is. The market supply on other days 
would increase with the demand. New kinds of fish should be tried whenever 
possible and especial pains taken in preparing them for the table. Tile fish, 
gray fish, sable fish, burbot, carp (a fresh-water fish) are some of the newer 
varieties now on the market. 

Frozen fish does not deserve the prejudice often felt against it. It is far 
better to buy it frozen and thaw it one's self, than to buy that which has been 
frozen and already thawed, for after thawing it deteriorates very rapidly. 

Canned, salted, and smoked fish also may be used much more freely, while 
other varieties of sea food — oysters, clams, lobsters, crabs, scallops — may take 
the place of meat where they are available and their price will allow. 

Eggs as a Substitute fob Meat. 

Eggs are accepted as a substitute for meat almost without question whenever 
convenience leads us to so use them, and often, as at breakfast, they are given 
preference. Because they are the food storehouse of the newly hatched as 
well as the developing chicks we judge, and rightly, that they have a protein 
of high value for body needs. 

Eggs not only furnish protein and mineral salts but the yolk contains an 
especially valuable fat that has a growth-promoting substance associated 
with it. 



59 

Whether cooked alone or used as ingredients of other dishes, eggs add mate- 
rially to the food value of the diet. Besides being nutritious and palatable 
tliey have an advantage in that they may be served in a great variety of ways. 
Baked creamed eggs and eggs with cheese sauce are favorites with many. 
There is so little waste in eggs that they are often more economical as sources 
of protein than they seem. For example, eggs at 45 cents a dozen furnish 
protein as cheaply as beef at 30 cents a pound. Now is a good time to look 
over one's collection of recipes for directions for making savory egg dishes 
which can be used in place of meat dishes and please the family as well. 

Skim Milk, Cheese, and Cottage Cheese. 

Milk can be used to advantage in place of meat. Another lesson deals with 
it especially (see p. 66), so attention is paid chiefly to some of its products. 

Cheese, because of the amount of protein it contains and because of its flavor, 
has long been used as a substitute for meat, but only lately has the value of 
cottage cheese been emphasized. There are many ways of using Cheddar, Swiss, 
and other kinds of cheese as in cheese sauce, fondue, rabbits of different kinds 
and so on. Many ways for using cottage cheese can be suggested, also, such as 
cottage cheese and bean loaf, cottage cheese pie, and cottage cheese and nut 
roast. Cottage cheese contains a larger amount of protein than most meats — 1 
pound would be equal to IJ pounds of sirloin steak— and it is much cheaper. 

Skim milk is a common food the value of which has not been realized. The 
skimming or separating of milk removes chiefly the butter fat, and the skim 
milk contains practically all of the protein. It may well be used to add to the 
body-building material in the diet and lessen the amount of meat. A quart of 
skim milk would take the place of one-half pound of meat. It may be used 
to take the place of whole milk in almost any cooking process. Vegetable 
milk soups, cereals cooked in skim milk, custard made with the skim milk, 
will lessen the meat needed at the meal at which these are served and will be 
perfectly acceptable substitutes. 

Beans and Other Legumes as Meat Substitittes. 

In using beans and other legumes we have the choice of many varieties and 
many dishes; of such varieties as white and colored beans of different sorts, 
peas, ' cowpeas, lentils, soy beans, and peanuts (which belong to the legume 
family though we generally think of them with other nuts), and of such dishes 
as soups, purees or porridge, baked beans, peas or cowpeas, legumes cooked 
with cereals (for instance, cowpeas and rice, a favorite dish in parts of the 
South). To insure a sense of satisfaction with a meal in which legumes 
replace meat, the importance of good seasoning and proper cookery can hardly 
be over-emphasized. Sliced onion browned in a little fat and spread over the 
pan in which boiled beans are to be heated gives a .savory flavor to what is 
otherwise a somewhat tasteless though very nutritious dish. Cakes made from 
boiled cowpeas, or cold baked beans, sliced like musli acquire an added flavor 
when browned ir. a pan with a little fat and are still more savory if served 
with a well-seasoned tomato sauce. 

Recent investigation makes us think that some legumes, at least, supply pro- 
tein less valuable to the body than that of animal foods; but this merely means 
that along with the protein from the legumes the diet should contain a small 
amount from milk, eggs, or other animal foods. 



60 

MusHBOOiis, Vegetables, and Nuts Served as Meat. 

Mushrooms and otlioi' edible fungi are often spoken of as meat su1)stitutes, 
and in fact, a statement to the effect that mushrooms and beefsteak are of 
equal value is not infrequently found in print. From the standpoint of com- 
position and food value there is no warrant for such a statement, the nmsli- 
room being more like the turnip or carrot in composition than it is like meat. 
From the standpoint of flavor and the methods which can be employed in 
cooking them, and to some degree at least from that of the texture, mushrooms 
and some other edible fungi do give to the palate a sense of satisfaction akin 
to that which we get from meat. 

Tlie same thing is true of a number of other vegetable foods which may bo 
used in somewhat the same way. When these are used as meat substitutes care 
sliould be taken to make them resemble meat in flavor or texture. Thus tlie 
taste of browned fat wliich one gets from fried eggplant suggests meat. Nuts 
in the form of nut loaves, etc., make an acceptable meat substitute, not only 
because they are ricli in protein, but also because their texture is firmer than 
that of most vegetable foods. 

Cereals Used as a Source of Protein. 

Cereal grains constitute one of the most important food groups, and although 
we do not think of them in any way as akin to meat or usable in place of it, 
it is nevertheless true that we depend upon them to supply a great deal of the 
protein of our diet. Dietary studies in a large number of American families 
have sliown that meat, fish, dairy products, eggs, and legumes furnished in 
round numbers 51 per cent of the total protein and that cereal foods furnished 
ahout 43 per cent besides contributing in a very important way to the mineral 
{ind starch needs of the body. 

If these suggestions are followed it should not be difllcult to use and supple- 
ment our meat supply so as to make that A\hicli is available provide for tlie 
Allies without depriving ourselves of food which gives a varied, pleasing, and 
adequate diet. As a general guide to the amount of protein food to be used, 
we may remember that the 12 ounces of protein needed daily by a family 
consisting of father, mother, and three small children may be obtained from 2 
quarts of milk and 1* pounds of such protein-rich foods as meats, eggs, cheese,' 
and legumes. 



USING AND SAVING MEAT. 

Eat less meat. In place of part of Avliat 3'OU have been using, use 
milk, eggs, cheese, fish, beans, and nuts. One cup of milk or 1 egg 
will take the place of one-eighth pound of meat. 

Be careful in buying. Choose cuts of such size that there will be 
no waste. 

Use all the meat paid for, including trimmings and bones. 

Try out the fat of poultry and meat. Use it and drippings in place 
of other fat. 

Serve small portions to avoid plate waste. 

Do not throw away a particle of meat. 

Use soup meat for meat loaf, croquettes baked in the oven, or meat 
pies. If well seasoned or mixed with a little fresh meat it v/ill be ac- 
ceptable. It has high food value. 

Be especially sparing of pork. 

Use mutton and lamb rather than beef and veal. 

Help create a demand for different A^arieties of fish. 

Do not ask for fresh fish at a time and place where it is not possible 
for it to be on the market. You will get frozen fish that has been 
thawed. It is safer to buy it frozen and thaw it yourself just before 
using. 

Eemember there is little waste in eggs and that they are a valuable 
food. Use them as the main dish of the meal rather than in cakes 
and desserts. 

More poultry and eggs should be raised. Do what you can to in- 
crease th'.^ir production. 

Wheat and other cereals contain protein, though in less amount 
than meat. Cheese is one-third protein. When cereals and cheese 
are used let them take the place of both meat and bread. 

Use shelled green peas, green beans, green cowpeas, green soy 
beans as meat savers. 

One-half pound of shelled peas or beans (2 cups), or 1 egg and one- 
fourth pound of peas or beans (1 cup) . or 1 cup of skim milk and one- 
fourth pound of peas or beans will take the place of a generous serv- 
ing of meat. 

(61) 



62 
RECIPES, WITH SUGGESTIONS FOR DEMONSTRATION. 

One of the best Avavs of savinof meat is extending its flavor. A 
small amount may be combined with a large portion of mild flavored 
material like potato or cereals of various kinds. Since many people 
eat more meat than they need this is a perfectly legitimate way to 
satisfy the appetite. 

Eecipes are given also for dishes showing various substitutes for 
meats and for cooking one of the less known fis'h. 



HOT POT OF MUTTON AND BARLEY. 



1 poxuid miithm. 

V2 C'"P pearled barley. 

1 tablespoon salt. 



4 potatoes. 

3 onions. 

Celery tops or other seasoning herbs. 



Directions. — Cut the mutton in small pieces, and brown with the onion in 
fat cut from meat. This will help make the meat tender and improves the 
flavor. Pour this Into a covered saucepan. Add 2 quarts water and the barley. 
Simmer for li/^ hours. Then add the potatoes cut in quarters, seasoning 
herbs, and seasoning, and cook one-half hour longer. 

POTTED HOMINY AND MEAT. 



5 cups cooked liomlny. 

2 tablespoons faf. 

2 tablespoons corn or rice flour. 

2 cups milk. 

4 potatoes. 



2 cups carrots. 

1 teaspoon salt. 

% pound dried beef. 

2 cups of cooked fish may be used in 
place of (he beef. 



Directions. — Make a sauce of the fat, flour, and milk, and cook until it 
thickens. Cut the potatoes and carrotc in dice and mix them with the hominy 
and moat. Put in the baking dish in layers with the sauce, having the top 
layer of sauce. Bake an hour. 

BEEF HEART. 

Cut in slices % inch thick, soak in salt water 1 hour, roll in corn meal, 
brown on both sides in hot fat, add water, cover pan, and cook slowly until 
tender. Serve with brown gravy thickened with rice flour or barley flour. 

BOILED FOWL WITH RICE. 

(An Italian recipe.) 



A fowl suitable for boilinj 
Salt and pepper. 



1 egg. 

2 tablespoons chicken fat. 



^2 pound rice. J/, cup to 1 cup grated cheese. 

Directions. — Cut up the fowl and boil until it is tender. AVash the rice and 
blanch it by letting it come to a boil and cook a few minutes in salted water. 
P^inish cooking it in the broth from the boiled fowl, adding the broth a little at 
a time to be sure the rice is not too wet when it is done. Be careful not to 
cook it too long. Season with cheese and fat and add the egg yolk to bind 
it just as it is taken from the fire. Serve as a border around the fowl. 



63 



PEA souffl:^. 



3 tablespoons rice flour or corn flour. 

3 tablespoons fat. 

1 cup skim milk. 

1 cup mashed cooked peas (any kind). 



3 eggs. 

1 tea.spoon salt. 

Vs teaspoon pepper. 

Few drops of onion juice. 



Directions. — Make a white sauce from flour, fat, and milk. Mash the cooked 
peas to a pulp. Beat whites and yolks of eggs separately. Mix vegetable 
pulp, seasonings, sauce, and well-beaten yolks. Fold in stiffly-beaten whites, 
Ittit in greased baking dish and bake in slow oven until firm. Lima beans, 
split peas, cowpeas, or fresh or canned green peas may be used. 

BAKED CHEESE AND CORN, 



2 tablespoons fat. 

1 tablespoon red or green pepper. 

2 tablespoons corn starch. 
2 cups skimmed milk. 

1 teaspoon salt. 



Vs teaspoon pepper, 

1 cup cooked corn. 

1 cup cheese. 

1 teaspoon tomato catsup. 



Directions.— Melt the fat, add pepper, corn starch, milk, salt, and pepper, 
cook 5 minutes, add corn, cheese, and catsup, mix well, add yolks of eggs 
slightly beaten and the whites beaten until stiff. Turn into a greased dish 
and bake 30 minutes. 



MXNVTE KABBIT. 



1 teaspoon mustard. 

V. tea'Jjpoou salt. 

Pepper or pai>rika to taste. 



1 pint milk. 

3 tablespoons minute tapioca. 

1 cup cheese. 

1 egg well beaten. 

Directions. — Scald the milk in a double boiler, and when hot add the minute 
tapioca ; cook 15 minutes ; add the cheese cut into small pieces. Stir constantly 
till the cheese is melted, add the well-beaten eggs mixed with a little cold milk, 
the mustard, salt, and pepper. If desired, this may be turned into a baking 
dish, and baked until brown. 



TILEFISH WITH CHEESE SAt'CE. 



Place in a baking dish a piece of tilefish that has been boiled in salted water 
containing sliced onion, a carrot, a tablespoon of vinegar, a piece of bay leaf, 
and a little thyme. Make a white saiice, using half milk and half water iu 
which the fish was boiled, thickening it with rice or corn flour and using some 
of the fat rendered as in the last lesson. ,Stir into the sauce 2 tablespoons of 
grated cheese for each cup. Pour over the fish and brov>n in a hot oven. 
00173°— IS 5 



REFERENCES. 

United States Food Administration : 

Ten Lessons in Food Conservation, Lesson V. 

Available in every public library. 
War Economy in Food. 

Order from ttie Federal Food Administrator in your state. 
United States Department of Agriculture : 

Farmers' Bulletin 391, Economical Use of Meat in the Home. 
Farmers' Bulletin 487, Cheese and Its Economical Uses in the Diet. 
Farmers' Bulletin 520. jSIutton and Its Economical Uses in the Diet. 
Farmers' Bulletin 824. How to Select Food : III. Foods Rich in Protein. 
Year Book Separate 023, Supplementiuir our Meat Supply with Fish. 

Order from the Department of Agriculture, Washington, D. C. 
Bui. 467, Food Value and Uses of Poultry. Price, 5 cents. 
Bui. 471, Eggs and Their Value as Food. Price, 5 cents. 

Order from the Superintendent of Documents, Washington, D. C. 
United States Department of Commerce, Bureau of Fisheries : 

Economic Circidar No. 11, Canned Salmon: Cheaper than iNIeats and 

Why, Including Fifty Tested Itecipes. 
Economic Circular No. 12, Sea Mussels: What They Are and How to 

Cook Them ; with Eightofn llecipes. 
Economic Circular No. 13, Commercial Possibilities of the Goosefish : A 

Neglected Food ; with 10 Recipes, 
Economic Circular No. 18, Oysters : The Food that has not " Gone Up." 
Order from the Bureau of Fisheries, Washington, D. C. 
United States Food Leaflets : 

No, 3, A \V'liole Dinner in One Dish. 
No. 5, Make a Little Meat Go a Long Way. 
No. 8, Instead of Meat. 
No. 17, Use More Fish. 

Order from the Federal Food Administrator in your state. 
Lesson V of the " Ten Lessons " discusses briefly the world's supply of meat 
and the food value of meat and meat substitutes. United States Department 
of Agriculture Bulletins 407 and 471 discuss the general value of poultry and 
eggs as human food. The remaining references all include practical sugges- 
tions and recipes. 

(64) 



LANTERN SLIDES. 

Foods Containing an Eqnal Amonnt of Protein. 

Meal in -which Protein is Supplied Chiefly by Meat and Cereals. 

Food Material Containing Eqnal Amounts of Protein. 

Meal in Which Protein is Supplied by Meat and Cereal and by Eggs and Milk. 

Constituents of Meat. 

Meat, Fresh and Curecl. 

Produce more — Eat Less Beef. 

Why it is Necessary to Eat Less Meat. 

The Composition of Poultry as Compared with Other Food. 

The Energy Value of Poultry as Compared with Other Food. 

Poultry — Map. 

Colony of Chicks in Orchard. 

Baby Chicks. 

Boning a Chicken. 

Rack of Dressed Poultry. 

Capons Ready for Shipping. 

Delivering Poultry to Town. 

Train of Live Poultry Cars. 

Grovjp of Meat Substitutes. 

Composition of Fish. 

Composition of Eggs and Cheese. 

Nuts and Nut Products. 

Legumes and Corn. 

Eat More Cottage Clieese, You'll Need Less Meat. 

Feed the Slacker. 

Save the Products of the Land. 

(65) 



LESSON VI. 



Aithough milk is sevon-eigliths -water, it is one of our most im- 
portant foods. Xo other food has as great a variet}^ of the materials 
which the body needs. It is indispensable for little children and of 
great value to everyone. 

The tissue-building ])rotein found in milk is in an especially valu- 
able form. 

In the fat of milk are found little-known but very important sub- 
stances without which the body can not groAV or recover from injur}'' 
as it should. The only other foods which compare with milk as a 
source of these substances are the green leaf vegetables, such as 
spinach, chard, or lettuce. 

Milk contains more of lime (calcium) than any other common 
food. Without it, the diet is almost sure to be lacking in this im- 
portant building material. 

Unless great pains are taken to keep milk clean, it is likely to 
carry bacteria which cause it to spoil. If infected with disease germs 
it may spread diseases such as typhoid fever, diphtheria, and scar- 
let fever. 

Keeping milk cool prevents the bacteria from increasing. This 
is necessary not only to help make the milk safe, but to keep it from 
souring. 

Butter is chiefly the fat of the milk, with some water and a little 
of the curd and salts. 

Cheese is a valuable tissue-building and fuel food, Avhich should 
be classed with such foods as meat or eggs, rather than as a pleasant 
accessor}^ to the diet. 

Skim milk contains most of the protein and lime of the whole 
milk and is far too valuable to waste, though it should not take the 
place of whole milk for little children. 

For man}' good reasons such as higher costs of feed and labor, 
the price of milk has been rising lately, but even now its increase is 
relativel}^ less than many other foods. It is an economical food 
when we consider all the materials it provides for the body. It is 
much safer to lessen expenditure for iiieat than for milk, especially 
for children. 

(66) 



MILK AND ITS PRODUCTS. 



Dr. Lafayette B. Mendel, Yale University. 



Few if any foods surpass milk in value as a component of tlie ordinai'y diet. 
No other food has so great a variety of tlie nutrients wliich the body needs to 
build its tissues and Iveep it in good working order ; and some of these nutrients 
are of an especially desirable quality. For little children milk is indeed indis- 
pensable. 

Milk is about seven-eighths water, yet there is no greater mistake than to 
think of it as a beverage rather than a food. The other eighth, made up of 
solids that are dissolved or suspended in the water, is so valuable that milk 
is rightly classed with bread and meat as one of the mainstays of our diet. 

The most abundant of the solids in milk is called milk sugar. This is much 
less sweet in taste than some sugars, such as cane sugar, maple sugar, and 
honey, and is thought by many to be somewhat more easily utilized in the 
body than the familiar table sugar. When milk sours part of this sugar is 
changed into lactic acid. 

Next to the sugar the most abundant constituent in milk is the fat, present 
in tiny globules that tend to rise to the top as the milk stands and the cream 
forms. Uusually milk contains about 3A or 4 per cent of fat, and 5 per cent 
of sugar. 

Like other sugars and fats, these constituents of milk provide energy for 
the body, much as gasoline provides motive power for an engine. By energy 
we mean power to work, and heat. 

Third in abundance are the proteins, that, like the sugar and fat, can furnish 
energy, but which have special importance in building and renewing the tissues 
of the body. One of these, called casein, is familiar in the form of the milk 
curd that separates from the whey when the milk sours; another is present 
in the whey. Among the different kinds of protein found in human food none 
is more valuable than that in milk, though many other foods (especially lean 
meat, fish, eggs, dried peas, and beans) contain protein in greater amount. The 
pi'oteins form a little less than 3* per cent of milk. Three, four, five is a good, 
way to remember the proportion of the chief nutrients of milk — three parts of 
protein, four of fat, five of sugar. 

The so-called mineral matters or salts are also important solid ingredients. 
Milk contains a little less than 1 per cent of these mineral matters, some of 
which play an important part in building the body and keeping it in good con- 
dition. The salts of lime or calcium are the most abundant and importr.nt, 
and there is no other common food from which lime salts can so readily be 
obtained. 

(67), 



68 

Aside from the milk sugar, fat, protein, and mineral salts, there are in milk 
minute, and as yot unmeasured, amounts of certain ne^Yl.v discovered sub- 
stances whose apparent importance for the welfare of the bodj^ has only 
recently become known. These have been called by various names, such as 
vitamines, accessory substances, growth determinants, food hormones or' regu- 
lators of luitrition. By whatever name we call them, the important thing to 
remember is that without tliem the child seemingly can not grow normally and 
the adult can not keep in good health. This is indicated by experiments iu 
physiological laboratories where young rats have been given diets wlilch con- 
tain everything else that the animals are known to need, and yet they do not 
grow until some of these are added to their food.' Physicians know that prac- 
tically the same thing holds in the case of many sickly children. It is not 
known how much of these newly discovered substances is needed to keep us 
in health ; but for the present the only safe course is to make sure that they 
are generously provided, and this can be done better by the use of milk than 
in any other way, since probably no one common food provides them as abun- 
rantly. 

All those materials that milk supplies for building and renewing the body, 
for regulating its processes, and for furnishing energy, are iu forms that can 
be readily digested and used. Moreover, clean, fresh milk can safely be used 
iu its original state by most persons — often a great advantage in a busy house- 
hold. 

Milk used alone is by no means an ideal food for either the older child or the 
healthy adult, because, containing 87 per cent of water as it does, it is too 
dilute. In order to get the energy needed for his day's work a man using 
his muscles as much as a carpenter, for example, would need to drink about 
live quarts of milk, or 2,0 ordinary glassfuls, and a woman who did the cooking 
and ordinary housework for her family would need at least four quarts, or 
16 glassfuls — decidedly more than most of us would care to use. If the man 
did heavier work, such as coal heaving, and the woman scrubbed floors or 
did heavy washing every day, each would need at least u pint more or perhaps 
a quart. 

Wo should not on this account go without milk, Imt everyone, except little 
children, should endeavor to use milk in combination with more concentrated 
foods that yield a greater amount of energy, rather than by itself. It should 
be remembered, too, that milk takes the place of meat, fish, eggs, and other 
foods rich in tissue-building protein, and that when we use milk we need 
less of these. As a source of protein 1 glass of milk (one-half pint) might 
take the place of 1 large egg or 1 small serving of meat or fish (1^ to 2 ounces) 
or one-third cup of baked beans. 

It is unfortunate that a food as valuable as milk is one of our most per- 
ishable foods, and one which needs the most careful handling to keep it safe 
for use. We avoid dirty milk when we can see the dirt, but the existence of in- 
visible dirt is sometimes forgotten. From the air, from contaminated water, 
from ill-cared-for utensils, from unclean hands the organisms called bacteria 
may find their way into the milk. Some of then) are useful ; without certain 
kinds, butter and cheese would not have their distinctive flavors. Some kinds 
cause milk to turn sour, though it still romair.s wholesome ; others may form 
from it unwholesome, even poisonous products ; still others may be disease 
germs that make milk a carrier of such maladies as infectious sore throat, 
diphtheria, typhoid fever, and tuberculosis. The only way to prevent danger 
IK to see that everything connected with milk is kept as clean as possible and 
that neither the milk nor anything connected with it is handled by anyone who 
has come in contact with these diseases. 



69 

Milk slioukl be chilled iramodintely and kept cool from the time it is drawn 
until it is used, since the bacteria that get into it multiply very rapidly in 
warm milk. These precautions are so necessary that nearly everywhere there 
are laws to enforce them. 

Even with the greatest care it is almost impossible to have all the milk de- 
livered in a great city in a sweet and wholesome condition ; hence, to lessen 
the danger from spoiled or contaminated milk many municipalities require that 
all milk (except that from "certified" dairies) be pasteurized. To pasteurize 
milk it is heated to 145° F., kept at that temperature for 30 minutes, and then 
cooled rapidly. This treatment destroys any disease germs that may have been 
present and checks the growth of most of the other bacteria, so that the pas- 
teurized milk keeps sweet longer than raw milk. 

The price of milk has been increasing lately for various reasons, until in 
some places it sells for twice as much as it did ten years ago. Many families 
of limited income feel that it is now too expensive for them to afford, even for 
their children. A study made in New York City upon 2,200 families, all with 
children under 6 years old, showed that when milk went up to 14 cents a quart 
more than half of the families had substituted tea and coftee for milk and 120 
families had stopped taking milk altogether, though. in 2.5 of these there were 
babies uuder 1 year old. This situation is most unfortunate, for if milk is cut 
out of the diet the children may fail to get as much of the lime and the growth 
determinants as they need ; and if these are lacking children can not develop 
into strong and healthy men and women. 

In deciding whether any food is high or low in price, we must ask not merely 
liow much we must pay for a pound or a quart, but how great is the return 
in actual food value. The following table may help to show how much protein 
and energy one can buy for 25 cents when food is at the prices given : 

Protein and energy purchasable for 2,5 cents from foods at certain assimicd 

prices per pound. 



Material and price. 


Protein. 


Energy. 


Material and price. 


Protein. 


Energy. 


Milk, at— 


Ouncea. 
2b 

11 
51 

41 
3| 

5h 

2J 
2 
11 

21 
2 
li 


Calories. 

1,575 

1,315 

875 

1,650 

1,995 
1,425 

835 

895 
640 
370 

1,005 
840 
720 


Cod, fresh, at— 

15 cents a pound 


Ounces. 
3 
2 

'^ 
61 

^ 
■ 11 

6 
31 


Calories. 
350 




20 cents a pound 


265 


18 cents a quart 

Skim milk, at 5 cents a quart. 


Cod, salt, at— 

10 cents a pound. . 


900 


15 cents a pound 


600 




White bread, at— 

5 cents a pound 




35 cents a pound 

Cottage cheese, at 15 cents a 
pound 


5 925 


5 cents for 12-ounce loaf 
(about 7 cents a pound) . 

Rolled oats, at— 

6 cents a pound 


4,445 


Eggs, at— 


7,510 
4,507 

6,721 




10 cents a poimd 


CO cents a dozen 

Beef (sides, medmm fat), at— 


Corn meal, at — 

6 cents a pound 


10 cents a pound 


4,032 


30 cents a pound .... 






35 cents a pound 









These figures mean that in buying milk at 12 cents a quart one gets protein 
as cheaply as in meat at 25 cents a pound, or eggs at 35 cents a dozen, or fresh 
cod at 20 cents a pound ; and one gets energy more cheaply than from any of 
these other materials. Even at 18 cents a quart milk would be almost as 
cheap a source of protein, and a cheaper source of energy, than meat at 35 cents 
a pound ; it would be a cheaper source of both protein and energy than eggs at 
60 cents a dozen. Because of these facts dietitians advise families who must 
make every penny count to buy less meat rather than less milk. 



70 

AVl\pii milk is compared \\ith cereal foods the story is a diffei'ent one. Wheat, 
corn, oats, rice, and other cereals are Vjy far the cheapest sources of energy, 
but they are lacking in lime and in other nutrients which are contained in 
milk. Milk and cereals together make a remarkable combination ; " bread and 
milk " is justified not only by experience but by theory. 

Milk products should be thouglit of as including not only cream, butter, 
cheese, skim milk, bnttormilk. iuul whey, but also milk in the condensed, evap- 
orated, and powdered forms. 

Cream is prized highly for its "rich" flavor and the pleasant consistency it 
gives to other foods. Its chief nutrient is fat, and the amount of this may 
vary from 18 to 20 per cent in ordinary " single " cream to 40 per cent in very 
thick " double " cream. About 5 quarts of milk are required to make 1 quart 
of single cream, and 10 quarts for 1 of double cream. The widespread use of 
cream is comparatively recent. If an actual shortage develops those who are 
accustomed to using it freely ought to forego this dietary habit, because the 
milk from which it is obtained is needed for use as such. For most families it 
is nmch better economy, both of money and of milk, to use " top milk " instead 
of cream on cereals, in coffee, and on puddings. If the milk is reasonably Hch 
to begin with, what is left after the top has been poured off is suitable for 
cooking or drinking. 

Butter is made up nuiinly of the fats of milk, with a little protein and some 
salt. These fats, amounting to nearly seven-eighths of the whole, yield energy 
rather than building material to the body. In other words, butter is a good_ 
fuel food. There is at present no reason for believing that It is more readily 
digestible than any other clean, carefully prepared edible fats. However, It 
contains more of the growth determinants than such vegetable fats as olive oil, 
cottonseed oil, corn oil, or peanut oil, and on this account can not be replaced 
by them readily. 

Most of the protein, milk sugar, and the greater part of the lime of the 
milk are found in skim milk or in buttermilk, left from butter making. Hence 
these have food value not ordinarily recognized, and they should never be 
wasted. 

One of the most valuable milk products Is cheese, with its many varieties. 
Cottage, cheese made from skim milk is a wholesome substitute for meat. One 
might pay 15 cents a pound for it and buy protein three times as cheaply as 
from beef at 25 cents a pound, thereby also obtaining the lime which is so 
hard to provide without milk or milk products. Ordinary American " full 
cream " cheese Is made of whole milk, and contains nearly all of the solid 
ingredients of the milk except the small amounts that are drained off from the 
curd in the whey. It is a concentrated food that even at present prices is 
an economical source of protein. 

If the water Is removed from milk it can nut easily spoil, for bacteria need 
moisture for their growth. Conden.sed, evaporated, and powdered milks are 
in the main simply skim milk or milk of low fat content from which more or 
less of the water has been driven off in one way or another. In some brands, 
especially the less thoroughly evaporated ones, sugar Is added. Where good 
fresh milk can be obtained it is to be preferred to any of the dried kinds, but 
where it is scarce or inferior the dried milks are often very useful. These 
forms of milk can easily be transported and are less liable to spoilage. Tlie 
low content of milk fat in most of these products must nt>t be overlooked. 

Unfortunately, with the difliculty in getting labor, the cost of supplies and 
many other <-auses, the milk production of the l^nitetl States is not increasiug 
as fast as the population. Not only should production be increased but there 



71 

should be the fullest use of all dairy products and by-products for human 
food. 

Recalling that a quart of milk a day is recommended for every child from 
the time it is weaned until it is 3 years old, or even 6 years old, and that the 
Allies are now dependiii!.: on us for part of their dairy proaucis, we must realize 
how important it is for us to conserve and wisely distribute our milk supply and 
to conserve it by using every particle of it. Every effort must be made to 
stimulate greater production and a wiser use of mrlk. 

WHAT WE CAN DO TO HELP THE MILK SUPPLY. 

We can use all milk and milk products carefully. 

We can insist on buying clean, pure milk, and keep it in a clean, 
cool place, and in well-scalded dishes to prevent its spoiling. 

We can use other fats, especially meat trimmings and " drippings " 
or vegetable fats, in the place of butter in cooking, when butter is 
scarce. 

We can use " top milk "' in the place of cream on cereals and 
desserts. 

We can use skim milk, buttermilk, and whey in cooking. 

We can use more cottage cheese made from skim milk. 

We can make sure that children and sick persons have all the milk 
they need, even if some of the rest of us have less than usual. 

We can encourage our farmers to increase the production of milk. 

We can be willing to pay the price necessary to cover the cost of 
production and a reasonable profit. 



RECIPES, WITH SUGGESTIONS FOR DEMONSTRATION. 

The Food Administration's early injunction " Save milk "" has been 
sometimes misunderstood. The rest of the direction amis not always 
read — " do not waste a drop of it." Milk is to be used. Children are 
to have an abundant supply. It is to be used freely by invalids and 
the sick, and all adults are to haAe some, varying with the supply. 
But every part of the milk must be used. It is a simple matter to use 
the cream and butter, but the skim milk is sometimes wasted or not 
used for human food. In this lesson especial emphasis should be laid 
on its value. A few recipes are given for its use. Many others will 
suggest themselves. 

Ducm:ss soup. 



% onion. 

2 tablespoons fat. 

1 tablespoon rice liour or 2 tablespoons 

sago or minute tapioca. 
1 quart milk. 



1 teaspoon .salt. 

Paprika. 

1 egg or 2 egg yolks. 

% cup grated cheese. 



Directions. — Cook the onion in the fat until tender but not brown. Remove 
the onion, add the tlour, then the milk gradually, saving out % cup. Cook until 
smooth and add seasoning. If sago or tapiqca is used in place of flour, add it 
to the milk and cook 1.5 minutes. Pour the soup over the egg beaten witii V4 
cup of cold milk. Add the grated cheese and serve immediately. 

COTTAGE CHEESE. 

Use freshly soured clabbered milk, or clabbered buttermilk. Pour tlie milk 
slowly into a hag and allow it to drip, or heat over hot water until lukewarm 
(about 100° F.). Let stand a half hour, pour into a strainer lined with cheese- 
cloth. Gather up the cheesecloth ai'ound the curd to form a bag, and let hang 
until the curd is free from whey. Moisten with a little butler, oleomargarine, 
or top milk. Salt to taste. 

PEANUT CHEESE BALLS. 

Mix equal parts of peanut butter and fresh cream cheese, or homemade cot- 
tage cheese. Add a few grains of salt, and moisten with a little sweet cream 
if necessary. Shape into small balls. Serve with salad. 

COTTAGE CIIEP:SE AND CELERY BALLS. 

Jlix equal parts of cottage cheese and finely chopped celery, form into balls, 
and serve on lettuce as a salad. Nuts may be used instead of the celery or with 
it, and the balls may be rolled in nuts. 

.(72) 



73 



WHEY SALAD DRESSING. 

Mix in the top of a double boiler 1 teaspoon each salt, sugar, aucl mustard, a 
few grains cayenne, and 1% tablespoons rice flour; add 1 egg and mix again. 
Add lyj: tablespoons clarilied chicken fat, % cup whey, and add i/4 cup vinegar. 
Cook over boiling water until mixture thickens, stirring constantly. Strain 
and cool. 

IVORY JELLY. 



1^2 tablespoons granulated gelatin. 

¥2 cup cold skimmed milk. 

2^4 cups scalded skimmed milk. 



1/4 cup sugar. 

1/4 teaspoonful salt. 

% teaspoonful cinnamon. 



Directions.— Soa]^ the gelatin in cold skimmed milk and dissolve in the 
scalded milk. Add sugar, salt, and cinnamon. Strain into mold and chill. 

MAPLE JUNKET. 



1 quart skimmed milk. 
% cup maple sirup. 

2 junket tablets. 



% cup cold water. 

1 teaspoonful vanilla or spice. 



Directions. — Heat the milk until lukewarm (not more), add sirup and the 
tablets dissolved in the cold water. Pour mixture immediately into sherbet 
cups. Stand in warm room undisturbed until firm like jelly. Cool and serve. 



LEMON itlLK SHERBET. 

1 quart skimmed milk. I 1 cup sirup. 

94 cup lemon juice. I 

Combine lemon juice and sirup, and gr;\dually add the milk. If added too 
rapidly, or without constant stirring, the mixture will have n curdled appear- 
ance. Freeze. Grated pineapple may be added, lessening the lemon juice and 
sirup. Other sweetened fruit juices may be substituted for tlie lemon juice 
and sirup. The taste is a sufficient guide for quantity. 



INDIAN PUDDING. 



5 cups scalded skimmed milk. 
% cup Indian meal. 
1 teaspoonful salt. 



1 teaspoonful ginger. 
V2 cup molasses. 



Pour skimmed milk slowly on meal, cook in double boiler 20 minutes, add 
molasses, salt, and ginger; pour into greased pudding dish and bake 2 hours 
in slow oven. Ginger may be omitted. Any ground cereal may replace the 
corn meal to vary the flavor. 



REFERENCES. 

United Stntes Food Administration: 

Bulletin No. 13, The Food Value of ^lilk. Order from the Federal Food 
Administrator in your state. 
United States Department of Agriculture : 

Office of the Secretary, Circular No. So, The Agricultural Situation for 

1918. Fart II. Dairying. 
Farmers' Bulletins — 

No. 413, Care of Milk and Its Use in the Home. 

No. 487, Cheese and Its Economical Uses in the Diet. 

No. 712, School Lunches. 

No. 717, Food for Young Children. 

No. 824. How to Select Food. III. Foods Rich in Protein. 

Order from the Department of Agriculture, "Washington, D. C. 
Bulletin No. 469, Fats and Their Economical Use in the Home. Price 
5 cents. Order from the Superintendent of Documents, Washington, 
D. C. 
United States Food Leaflets: 

No. 7, Food for Your Children. 

No. 11, Milk— The Best Food We Have. 

Order from the Federal Food Administrator in your state. 
Farmers' Bulletin No. 418 is a practical discussion of the use of milk in the 
home. Farmers' Bulletin No. 824 discusses simply but accurately the food 
value of milk and cheese as sources of protein. Farmers' Bulletins 487, 712, 
and 717, and Food Leaflet, No. 7, include simple statements and recipes. De- 
partment of Agriculture Bulletin No. 4G9 gives practical directions for using 
other fats as substitutes for butter. 

(74) 



LANTERN SLIDES. 

Relative Amount of Milk Used for Various Purposes in the United States. 

Increase in Price of Some Cattle Feeds. 

The Value of Clean Milk. 

Multiplication of Bacteria in Uneooled Milk. 

Kinds of Bacteria Found in Milk. 

Misused Milk Bottles. 

An Eindemic of Scarlet Fever Traceable to Milk. 

A Dirty Cow, a Menace to Clean INIilk. 

Cows Are Hard to Clean When They Are Kept in a Dirty Yard. 

Such a Stable Is Neitlier Sanitary Nor Comfortable. 

Clean Milk Is Not Easily Produced in Such a Stable. 

Clean aiilk Should Not Be Handled in Such a Milk House. 

A Clean, Well-lighted Stable. 

Grooming Cows to Remove Dirt and Foreign Matter. 

Clipping Long Hairs From the Udder, FLanks, and Belly. 

Wiping the Cow's Flanks With a Damp Cloth Just Before Milking. 

The Effect of Wiping the Cow's Flanks. 

An Attractive and Inexpensive Milk House. 

The Interior of a Good Milk House. 

Milk Cans Airing Over a Pool of Liquid IManure. 

A Sterilizer for Milk Utensils. 

A Drying Rack for Milk Utensils. 

An Easily Made Small-top Milking Pail. 

The Small-top Pail Keeps Many Bacteria Out of the Milk. 

Cooling Milk on the Farm. 

Bottles Iced in the Case for Delivery. 

Farmers Delivering Milk to Countrj' Station. 

Delivering Milk Under Difficulties. 

Uses of Skimmed ^lilk. 

Composition of Milk. 

(75) 



LESSON VII. 



Fruits and vegetables are used in the diet to give pleasant flavor 
and varied texture. 

They are important not only for this but because they give bulk 
and are laxative; because they contain valuable mineral salts, such 
as lime and iron; and because they furnish the dietary essentials 
sometimes called vitamines. 

Fruits and vegetables are much alike in the kind of food material 
they contain. 

Most fruits and vegetables contain a great deal of water. Watery 
ones like cabbage, celery, spinach, and berries have as much as 90 
to 95 per cent. The starchy vegetables, such as potatoes, sweet 
potatoes, peas, beans, have much less, as do bananas and grapes. 

INIost fruits and vegetables have only a little protein. This is 
not true of beans and peas with their many varieties, and other 
members of the legume family, such as lentils. Fresh lima beans 
and green peas have 7 per cent protein. Dried legumes have from 
18 per cent to 25 per cent. This is the reason why they may be used 
as moat substitutes, but they should not be used as the onh' source 
of protein. 

Many fruits and vegetables contain a good deal of sugar or starch. 
Potatoes are about one-fifth starch, sweet potatoes have still more 
starch and sugar, green bananas are more than a fifth starch, most 
of it changing to sugar when they are ripe. Grapes are almost one- 
fifth sugar. Dried fruits, raisins, prunes, dates, figs, contain a 
great deal of sugar. 

Starchy vegetables maj^ bo used in place of wheat. Fruits may 
be used in place of sugar. 

The leafy vegetables have especial value. Like milk, though to 
a less extent, they can cori-ect the deficiencies found in most other 
foods. They, as well as milk, may be called protective foods. 

(TG) 



FRUITS AND VEGETABLES. 



Caroline L. Hunt, 
Office of Home Economics, Department of Agriculture. 



Fruits and vegetables are necessary for liealtli because they supply certain 
needed substances that are not usually found in any other food materials. 
They should have a place in the diet of all those who have passed babyhood 
and no pains should be spared to obtain at least a small amount of them every 
day. When they are scarce or high priced this may make a serious problem 
fol- the housekeepe;-. On the other hand, when fruits and vegetables are 
abundant or cheap, they may be used in such large quantities that they save 
wheat, meat, sugar, and similar foods and they should be so used when, as at 
the present time, staple foods must be economized. 

To understand these two different problems, the one presented by scarcity 
and the other by abundance, it is necessary to know something about what 
these foods contain. 

What Fkuits and Vegetables Supply to the Body. 

To begin with, fruits and vegetables are more watery than most food ma- 
terials. Even potatoes and bananas contain four times as mucli water as 
solid material, whereas wheat and other cereals contain eight or nine times 
as much solid material as water. 

Fruits and vegetables, as a class, provide also a certain amount of starch 
and sugar which serve as fuel for the body and some protein which serves not 
only for fuel but also for body building. There are, however, many other foods 
which contain starch, sugar, and protein in much larger proportions than 
fruits and vegetables. Sugar or molasses contains far more sugar than 
grapes, one of the most sugary of the fruits ; wlieat contains far more starcli 
than potatoes, the starchiest of the vegetables ; meats and even fresh fish, 
which are comparatively watery, have a larger percentage of protein than fresh 
peas and beans, though these are conspicuous among the green vegetables for 
the protein they contain. It would, therefore, be quite possible for a person 
to omit fruits and vegetables from his diet without running the risk of not 
getting enough starch, sugar, and protein. 

On the other hand, these foods contain certain materials in such abundance 
compared with the total amount of their solid matter that no other foods can 
well take their places. These materials include mineral substances, particu- 
larly iron, needed for building the tissues and fluids of the body, and certain 
mild vegetable acids useful in preventing constipation. There are also minute 
quantities of other substances which are now believed to be necessary for 
health, but which have not as j-et been given any simple or popular rtame. It 
is now generally believed that, if fruits and vegetables are wanting, the diet 
is likely to be lacking in these important substances. 

Those who best understand the subject of foods agree fairly closely about 
the amount of protein that a given person needs and even more closely as to 
the total amount of fuel he should obtain every day from his food. And 

(77) 



since the amount of protein, fat, starch, and sugar in different foods is also 
linown, it is possible to estimate how much of the various foods should be 
eaten in order to supply the protein and fuel.- 

About the mineral substances and the other materials mentioned less is 
known. Neither the exact amount needed by the body nor the exact .amount 
present in the various fruits and vegetables has been determined. It is 
quite impossible, therefore, to state the total number of pounds of fruits and 
vegetables which a person should eat per day or per week or the kinds which 
should make up the total. 

Fortunately most people like fruits and vegetables and eat them as freely 
as they can afford. In times of plenty this is a safeguard. In times of 
scarcity, on the other hand, there is danger to health from lack of those 
substances which fruits and vegetables are best titted to supply. 

When Frvits and Vegetables ake Scakce. 

• 

When fruits and vegetables are difficult to obtain, pains .should be taken to 
use every portion. The juices should be saved so far as possible and care 
should be taken to avoid losses due to paring. Skins can often be made tender 
and edible and should not be removed, except when absolutely necessary. 

The outer and tougher leaves of lettuce and the tops of radishes can be used 
in soup or can be cooked with other vegetables and served with meat. If 
there is enough of them, they can be cooked and used as greens. 

In baking or steaming vegetables or in preparing them in a tireless cooker 
with little water there is less loss of juice than in ordinary boiling. 

Vegetables are often prepared for meat or milk soups by boiling them in 
water and draining off the liquid. It is more economical to cook them in their 
stocks. In preparing milk soups the strained cooked vegetables are usually put 
through a sieve and then added to the milk. There are more economical ways 
which are worth considering in times of scarcity. If the vegetables are chopped 
very finely, they can be cooked in so little water that they need not be di'ained 
before the milk is added. Because the milk is not diluted much with water, 
this way of making soup offers a good opportunity to use skim milk, a good 
meat substitute the importance of which is not always appreciated. Another 
way is to serve the vegetables as such and use the water in which it was cooked 
in making the soup. 

The outer leaves of lettuce, spinach, cabbage, and cress can be used in the 
above way. These vegetables are especially useful, particularly in Ihe diet of 
the young, because they are rich in iron and also because they are now believed 
to be an important source of the unnamed substances spoken of above. 

Celery tops can be used for flavoring soup and other dishes. If not needed at 
once, they can be dried. Leftovers of mushroom stems and skins, parsley, mint, 
and other flavoring herbs may be saved for later use in the same way. 

All vegetables, except those which, like tomatoes, are very acid, can be baked 
in milk in the oven in the same way as potatoes. To prevent the milk from 
curdling when heated with the vegetables for a long time, the vegetables should 
be first dredged with flour and the heat should be kept very low. The same 
method may be followed with a double l>oiler, though this takes nnich longer. 

Small amounts of leftover vegetables, like asparagus, beans, peas, cauli- 
flower, or cabbage, may be put into a white .sauce and served with omelet to 
make it " go further." 

There is considerable loss in paring apples for making sauce or stewed 
apples. If the apples are cooked very slowly in a covered dish, the skins should 
be tender enough to eat. If strained apple sauce is liked the apples may be cut 



79 

into qiiartei-i? and cooked till soft without either paring or coring, and rubbed 
through a strainer. 

Pineapples can be cut up with very little waste, if they are first cut crosswise 
into thin slices. The skin can then be cut from the slices with scissors. 

WHEN FEUITS AND VEGETABLES ARE ABUNDANT. 

What has been said in the last paragraplis refers to the problem of making 
a small amount of fruits and vegetables go a long way so that the diet will not 
lack mineral substances and other body-regulating materials. The fact should 
not be overlooked, however, that there are no dietetic reasons why these foods 
should not be used in such large amounts that their protein, starch, and sugar 
will make it possible to economize on meat, wheat, and cane sugar. If they can 
be used near the place of their production, the cost of transportation will also 
be saved. There are few things that the householder can do that will effect 
greater saving of materials and labor needed elsewhere than to raise fruits and 
vegetables and to preserve them in times of abundance for use in seasons of 
scarcity. 

When fruits and vegetables are to be used to save staples, new problems 
arise. Now tlie housekeeper, instead of giving her chief attention to the matter 
of saving the juices and the less attractive portions, must tliink of special 
ways of preparing and serving them so that they will be suitable substitutes 
for the foods that are to be omitted from the diet. This brings up questions 
of flavor and of texture. 

Texture is a term which is properly used only of cloth, but sometimes applied 
to food for lack of a better word. The texture of foods is described by 
such words as hard, soft, brittle, crisp, oily, smooth, granular, coarse-grained, 
and fine-grained. In an attractive meal the foods served should be of different 
textures. They should neither be all soft, like milk toast and custard, nor all 
hard, like crisp rolls and nuts. Crisp, crusty rolls combine well with meat 
stews, and hard cookies with soft desserts. A few nuts in a cooked cereal 
are often acceptable because of the contrast in textures which they provide. 

These problems of flavor and texture are very important when fruits and 
vegetables are to be used in place of meats, cereals, and ordinary sweets. The 
starch of potatoes can, to be sure, take the place of the starch of I)read so far 
as nutrition is concerned, but the texture of potatoes is very different from 
that of bread, particularly from that of the crust. The protein of green peas 
and lima beans can be used in place of part of the protein of beef, mutton and 
pork to provide body-building material, but these legumes lack the flavor of 
meats as well as their texture and offer no substitute for the crisp brown crust 
of the well-cooked meat. The sugar of oranges, apples, plums, bananas, pine- 
apples, berries, or melons can be used in place of cane sugar to provide fuel 
for the body but the sweet flavor of the sugar in fruits is often concealed by 
acids. It is difficult, therefore, to serve most fresh fruits so that they will 
take the place of sweets, without added sugar. 

When fruits and vegetables are used for their more conunon purposes, i. e., 
when fruits are served as a first course at breakfast or with the cereal or are 
used for dessert at either of the other meals and when vegetables are used as 
side dishes with meat or for salads, there is no reason why they should be 
prepared in unusual ways even* during the present food crisis. As a rule the 
simplest way of serving them is the best. The flavor of most vegetables is best 
preserved if they are served cooked in a little water and seasoned with a little 
butter, butter substitute, or cream. Many so-called salad vegetables, such as 
60173°— IS C 



80 

tomatoes, radishes, celery, and cress, are acceptably served with salt or with 
salt and vinegar or lemon juice. 

It is only when these foods are to take the place of other foods to which peo- 
pie have been accustomed and which have quite different textures and flavors 
that special problems arise. Several similar vegetables all cooked alike — 
boiled or stewed, for example — will not be a satisfactory substitute for a meal 
of meat and vegetables. On the other hand, frietl egg plant with its cri.sp sur- 
face or a baked egg-and-vegetable omelet, for which recipes may be fomid 
in many cook books, combined with one mild flavored and one highly flavored 
vegetable — string beans with cauliflower, onions, or carrots, for example — 
make a very good combination. The crisp crust may also be obtained by 
covering a creamed vegetable with buttered bread crumbs and browning the 
dish in the oven. Such combinations have been acceptably served in good 
restaurants on meatless days. A baked omelet, one creamed vegetable, and 
one salad vegetable also make a good combination. 

Generous amounts of creamed potatoes, or even of plain boiled or baked pota- 
toes, eaten with salt, or of potato salad reduce very much the amount of bread 
needed at a meal. Creamed potatoes and potato salad may be greatly varied by 
combining with the potatoes another vegetable, particulrly one of firm or crisp 
texture and distinctive flavor. Among these are beets, cucumbers, onions, cel- 
ery, peas, beans, and cauliflower. 

In the case of fruits a new problem arises. It is easy to use them with sugar, 
but not so easy to use them in place of sugar. The difficulty is to bring out 
their sweetness and at the same time make their skins tender. 

A pound of fruit cooked with an oimce of sugar so that much of its water 
is driven off gives more of a sensation of sweetness than the same amount of 
material cooked with enough water to make a thin watery sauce, though it 
contains no more food. The thick rich sirup consists not only of the sugar 
which has been added, but also part of the natural sugar which has cooked out 
of the fruit itself. 

Cooking with little water, however, is likely to leave the skin tough, while 
to remove the skins in the ca.se of such fruits as apples and pears involves 
some waste, as has been already pointed out. If such fruits are steamed or 
cooked for a time in a covered dish' imtil the skins are soft, the cover can be 
removed and the fruit cooked down to concentrate the sweet flavor. 

CooKIN^) Deiki) Fbuits and Vkgetahles. 

Dried vegetables can easily be restored to their original size by being soaked 
in water. This may require 24 hours or even longer. Care should be taken to 
keep them in a cool place so that they will not spoil. After they have been 
soaked they can be cooked just as fresh vegetables are. They mny not, of course, 
have all of their original flavor and for this reason special care should l)e taken 
in seasoning them. 

Such dried fruits as apples, peaches, apricots, and berries, that must be 
cooked before they are eaten should be treated nmch like dried vegetables. 
They should be soaked until they regain their original volume and then cooked 
slowly without sugar until tlieir skins are soft. This can be done in a covered 
dish on top of the stove, in the oven, or in a fireless cooker. The last is a 
very satisfactory method. If the fruits are to be u.sed instead of sugar to 
give sweetness to the diet they should be cooked down after lliey are softened. 
The more they are cooked down the sweeter they taste. 

Figs, dates, raisins, and some kinds of prunes are so soft lliat they can be 
eaten uncooked. They should, however, be carefully washed and arc improved 



81 

by being scalded. A good way to do this is to put tlieni, a feAv at a time, 
into a strainer and dip them into a pan of rapidly boiling water. This helps 
to clean them. If, after they have been taken from the water and drained, 
they are put into a covered dish or a ^^•arming oven, they will be considerably 
softened. Even a cheaper variety of raisins, if so prepared, make a good 
sweet to use with breakfast cereals in place of sugar. 

Replacing Staple Foods with Fri'its and Vegetables. 

It is difficult to know how much of the other staples, such as meats, cereals, 
and sugar, can be safely replaced by fruits and vegetables in the diet unless 
one has an idea of the composition of the ordinary diet. Of course, rations, 
even those which provide all of the materials needed for health, vary greatly. 
In some meat is more conspicuous, in others, milk, or cereals, or fruits and 
vegetables. The following combination of foods may, however, be taken as a 
fair example of the diet in an ordinary Aiuerioau home. I^^ supplies all the 
materials needed for health in amounts sufficient for a family of two men 
and two women all at moderately hard work. So far as taste is concerned, 
this combination, if properly prepared, will make, not a rich diet (i. e., not 
one very generously supplied with fat, sugar, vegetables, eggs, etc.,) but on 
the other hand one not vei'y plain. 
1 quart milk (at least). 
2i pounds average-fat meat, fish, poultry, eggs, dried legumes, less i 

pound for each additional quart of ;nilk used. 
2-1 pounds uncooked cereal. (The equivalent of 3 J pounds of bread and 

2 cups cooked cereal.) 
4 to 5 pounds fresh fruits and A-egetables. 
7 to S ounces butter or other fat. 
7 to 8 ounces sugar. 
Four-fifths of the above amounts would be enough for a family of persons 
who lead sedentary lives and considerably more than tlie amounts mentioned 
would be needed by tliose who do hard work. 
These foods might be served as follows : 

FoK Four People. 

breakfast. 

4 medium-sized oranges, about 2 pounds. 

1 cup rolled oats (measured raw), about 4 ounces. 

Milk, 1 quart. 

Toast, 8 slices, representing about 6 ounces of cereal. 

Butter, 4 cubic inches, about 2 ounces. 

Sugar, 4 level tablespoons, about 2 ounces. 



Average-fat meat, fish, or poultry, 14 pounds. 

Potatoes, 4 medium-sized, 1^ pounds. 

Tomatoes, or other vegetable, 1 pound. 

Bread, 8 slices, representing 6 ounces of cereal. 

Butter, 2 cubic inches, 1 ounce. 

Fat used in cooking, 1 ounce. 

Apple pudding and sauce or shortcake made with 2 cups flour, 2 table- 
spoons or 1 ounce fat, I cup or 2 ounces sugar, 1 i>ound fresh fruit or 
4 ounces of diied fruit. 



82 

SUPPEB. 

Di'ied fish, 5 pound. 
Or cheese, -J pound. 

Milk for .soup, cocoa, or sauce on fish, 1 pint. 
Lettuce or a vegetable for use with milk in soup, 4 ounces. 
Eice, 1 cup, about S ounces. , 
Bread, 8 slices representing 6 ounces of cereal. 
Fat in cooking or oil for salad, 1 ounce. 
Butter, 2 cubic inches, 1 ounce. 

Plain cake made with ^ cup or 4 ounces sugar, 1 egg, 4 ounces flour, 2 
ounces fat, i cup milk. 

If to the foods in the above meals there are added 4 more ounces of rolled 
oats, 4i pounds potatoes (12 medium-sized), i pound dates, 4 peck peas (4 
cups shelled) or its eqxiivalent in canned peas, 3 pounds apples (8 medium- 
sized), and -} cup corn meal, the bread can be omitted, the sugar reduced by 
'1 ounces, and the meat by A pound. The bills of fare could then be somewhat 
as follows : 

FOK FOUR PEOPLE. 

BREAKFAST. 

4 medium-sized oranges, 2 pounds. 

2 cups rolled oats (measured raw), 8 ounces. 

Milk, 1 quart. 

Potato cakes, using 4 potatoes (li pounds) and i ounce fat. 

Butter, 2 cubic inches, 1 ounce. 

Dates, 4 ounces (12 to 16 dates). 



Average-fat meat, 1 pound. 

Potatoes, S medium-sized, 3 pounds. 

Tomatoes, 1 pound. 

Peas, i peck. 

Butter or other fat, 2 cubic inches, 1 ounce. 

Pudding and sauce or shortcake made with 2 cups barley flour, 2 table- 
spoons or 1 ounce fat, i cup or 2 ounces sugar, 2 pounds fresh fruit or 
8 ounces dried fruit. 



Dried fish, J pound. 
Or cheese, i pound. 
Rice, 1 cup uncooked, al)out 8 ounce.s. 
Butter or other fat, 2 cubic inches. 1 ounce. 
3 cups milk 

Apple Indian pudding: 3 pounds apples (8 medium-sized) J cup corn 
meal, i cup molasses, 1 ounce fat. 



USING FRUITS AND VEGETABLES. 

Fruits and vegetables are not luxuries, but necessities. They are 
needed for health and consequentl}' for efficient labor, including effi- 
cient patriotic service and efficient citizenship. 

Use fruits and vegetables freely and give them to the children 
in healthful forms. Teach children to like them. 

Use at the very least a pound a day of fruit and vegetables for 
each member of the family. Two medium-sized potatoes, one 
medium-sized apple, 10 string beans, and one large or two small 
pieces of celery would make up about a pound. 

A rule that helps many people is, Do not spend more for meat 
and eggs together than for vegetables and fruit. 

There is little danger of eating too much of these kinds of foods. 
Most jDeople do not eat enough. When convenient, they can be sub- 
stituted for other staple foods. 

Save wheat by using more potatoes. 

Save meat by using more beans and peas. 

Save sugar by using more fruit, including berries and melons. 

Do not let boiled rice, hominy, or macaroni take the place of 
green vegetables. Think of them rather as simple kinds of breads. 

Do not throw away left over vegetables. Use them for soup or 
salad, alone or combined with other foods. Dry celery leaves and 
roots or similar portions of uncooked vegetables, and use them for 
seasonings or soup. 

When vegetables are high priced, and must be used sparingly, 
think over wdiat is their special value and make the most of them. 

Cook them in simple ways for flavor. 

See thjit they are crisp, since their texture gives them value. 
Wilted vegetables should be- freshened even if they are to be cooked. 

Since one value of vegetables is their bulk, use the harder portion 
as well as the tender. 

Economize the juice since it contains valuable mineral salts. Use 
the water in which vegetables are boiled. 

Wealth is that wdiich satisfies needs; those who raise fruits and 
vegetables and those who use them wisely so as to satisfy the real 
needs of the body, both help to create wealth. 

(S3) 



84 
RECIPES, WITH SUGGESTIONS FOR DEMONSTRATION. 

One of the problems that confronts many housekeepers is tlie use 
of products that liaA'e been canned and dried, especially Avhcn these 
must be depended on for the chief source of this kind of food. 

Of fresh fruits and vegetables one never tires and they may be 
served, in the simplest ways without monotony ; more skill and 
thought must be used to make the canned and dried fruits and vege- 
tables as accc2>table. Most of the recipes given are therefore for the 
use of such products. 



CREAM OF TOMATO SOUP. 



1^1> Clips canned tomatoes. 

1 slice onion. 

1 clove. 

1 small piece of bay leaf. 

1 teaspoon salt. 

Paprika. 



% teaspoon sugai*. 

2 tablespoons bnttcr, oleomargarine, 

or clarified fat. 
1 tablespoon corn starch. 
iy2 cups milk. 



Directions. — Cook the tomatoes and seasoning for 10 minutes. Rub to- 
gether the corn starch and fat and stir into the boiling tomato. Boil for 3 
minutes and strain. Allow to become very cold. When ready to use combine 
wiflb the cold milk. Heat in a double boiler and serve. No soda is needed 
if this method is followed. 

CORX FKITTEKS. 



1 cup corn (canned). 

■V-j cup barley flour. 

Yo teaspoon baking powder. 



V2 teaspoon salt. 



Directions. — Add the dry ingredients to the corn. Add the beaten egg 
saute in a small amount of hot fat. 



and 



DRIED VEGETABLES. 

Dried vegetables need long soaking and usually a- short time for cooking. 
Long cooking hardens and toughens them. Corn, for example, soaked for a 
few hours in warm water in a warm, not hot, place and boiled only a few 
minutes, and served with a .little milk and butter, is almost as delicious as 
fi-esh corn. Dried vegetables can be used for soups, salads, or m any way 
fresh vegetables might be used. 

DRIED FUUIT. 



Many of the dried fruits, prunes and apricots for example, are better wlien 
cooked without sugar. "Wash the prunes thoroughly :ind soak them G to 8 
hours or over night, in water to cover. Cook them till tender in the same 
water, boiling down the water till it is a thick sirup. The sweetness and flavor 
will not be developed without this boiling down. If more juice is desired add 
water. A slice of lemon may be cooked with the prunes. 



85 



JELLIED FKUIT SALAD. 



Canned or cooked dried fruits may be served as salads in almost any com- 
bination. Prunes, apricots, peaches, and other fruits are good with cottage 
cheese. Tlie juice from cainied fruit used in this way may be made into 
fruit ices. The following rule uses part of the juice as well as the fruit. 



1 tablespoon gelatin. 
% cup cold water. 
1/4 cup lemon juice. 
Ys teaspoon salt. 



1 cup fruit juice. 

11/2 cups fruit (cherries, peaches, 

plums, or other combinations). 
Sugar if needed. 



Directions. — Soften gelatin in cold water. Mix lemon juice, sugar, salt, 
and fruit juice, bring to the boiling point and add softened gelatin. Cool, 
and as the mixture begins to thicken add the fruit cut in iiieces. Turn into a 
mold and when firm turn out on a platter. 

Jellied vegetable salad may be made in the same way, using boiling water 
in place of the fruit juice; either may be served with the following dressing: 



SOL'K CREAM DRESSING. 



1 cup sour cream. 

2 tablespoons lemon juice. 
2 tablespoons vinegar. 

1 scant tablespoon sugar. 



1 teaspoon salt. 
1/4 teaspoon pepper. 
1 teaspoon umstard. 



Directions. — Beat the cream with an egg-beater until smooth, thick, and 
light. Mix the other ingredients together and gradually add to the cream, 
beating all the while. The seasoning of this dressing may be modified to suit 
different vegetables. It may be seasoned highly with any kind of catsup, or 
the vinegar and mustard may be omitted for fruit salad. 

FRUIT ICES. 

Fruit ices may be made from canned fruit. Rub fruit through a sieve, add 
juice and sweeten if necessary; or use juice left from fruit salad. Freeze. 

FRUIT GELATINS. 

Gelatin di.shes may be clear jelly, sponges, or bavarian creams. In prepar- 
ing such dishes all that is necessary to know is tlie amount of gelatin needed 
for a given amount of liquid. This is usually given correctly on conuuercial 
gelatin packages. With very acid fruits, and in hot weather somewhat more 
is necessary than under other conditions. Soak the gelatin in cold water, add 
enough boiling water or fruit juice to dissolve the gelatin, sugar to taste, a 
speck of salt, and make up the required amount of liquid with fruit juice and 
cold water. Slices of the fruit or nuts may be added. Pour into a mold and 
set in a pan of ice water to harden. With a few fruits, such as uncooked 
pineapple and currants, gelatin will not harden. 

To make a fruit sponge omit one-quarter of the liquid. When the jelly begins 
to harden, and is about the consistency of thick cream, beat into it the stiffly 
beaten whites of 2 or 3 eggs (for 1 quart of jelly). Beat slowly. till the mix- 
ture thickens and will just pour, and pour into a mold. 

For bavarian cream add 1 cup of whipped cream in place of the egg whites. 
Milk may be used in place of water for soaking and dissolving the gelatin. 



REFERENCES. 

Uniled States Food Adniinistnitioii : 

"Ten Lessons on Food Conservation — Lessons YII and VIIL" 
Available in every public library. 
United States Department of Agricnltui*e : , 

-Farmers' Bulletins — 

No. L'.")6, I'reparation of Vegetables for the Table. 

No. 293. Use of Fruit as Food. 

No. 559, Use of Corn, Kafir, and Co\\'peas in the Home. 

No. 839, Home Canning by the One-Period Cold Pack ilethod. 

No. 841, Drying Fruits and Vegetables in tlie Home, with. Recipes for 

Cooking. 
No. 853, Home Canning of Fruits and Vegetables as Tttught to Can- 

Hing Club Members in the Southern States. 
No. 871. Fresh Fruits and Vegetables as Conservers of Other Staple 

Foods. , 

No. SSI, Preservation of Vegetables by Fermentation and Salting. 
Circular of Extension \V(»vk. South, A 89, Jelly and Jelly INIaking. 
Circular of Extension AVork. North and West, Extension N, IVL'iking Jelly with 
Commercial Pectin. 

Order from the Department of Agriculture, Washington, D. C. 
Bulletin 4GS,, I'otatoes, Sweet I'otatoes, and Other Starchy Boots as Food. 

Price 5 cents. 
Bulletin 503, Turnips, Beets, and Other Succulent Boots and Their l\so as 

Food. Price 5 cents. 
Yearbook Separate No. 582, Green Vegetables and Their Uses in (he L>iet. 
Price 5 cents. 

Order from the Superinteiulent of Documents, Washington, D. C. 
United States Food Leaflets — 
No.' 1, Start (he Day Right. 
No. 9, Vegetables for Winter. 
No. 30, IMenty of Potatoes. 
No. 14, Dried Peas and Beans. 

Oi'der from the Fedei-al Food Administrator in ynur state. 
All of these publications, except Farmers' Bulletin 293 and (he three for pur- 
chase, include practical directions. Farmers' Bulletin 853 describes the so-called 
"fractional sterilization" method of canning vegetal>les and fruits ;it home. 

(80) 



LANTERN SLIDES. 

Homemade Drier. 

Homemade Drier and Rotary Slicer. 
Patent Drier Used on Kitchen Stove. 
Patent Drier Made of Metal Box Filled with Water. 
Patent Drier Showing the Parts. 
Use of Electric Fan to Facilitate Di-ying. 
Dried Snap Beans Sliced Before Drying. 
Cntting String Beans with Rotary Slicer. 
Potato Peeler. 
Interior of Potato Peeler. 

Dried Potato Strings, Passed Through Sleat Grinder. 
Preparing Cooked Potatoes for Drying, 
Cutting Sweet Potatoes with Rotary Slicer (1). 
Cutting Sweet Potatoes with Rotary Slicer (2). 
Carrots Sliced and Dried. 
Spinach Dried. 

Dried Green Peas Run Through Meat Grinder. 
Drying Figs. 

Cartons for Dried Fruits and Vegetables. 
Types of Cookers with the Canned Products. 
Brotlier and Sister Canning Their Garden Products. 
Hot Water Bath Type of Canner. 
Potatoes of Different Grades, Losses in Peeling. 
Dish of Potatoes and Carrots. 
Roots and Succulent Vegetables. 

Composition of a Cabbage, and the Loss of Each Constituent on Boiling. 
Fruit and Fruit Products. 

Poi'tions of Fruits and Vegetables Equal in Fuel Value. 
A Few Iron-rich Fruits and Vegetables. 

Experts Teaching Women and Some Men Economy in Food. 
A Lesson for the Amei'ican Housewife from France. 

(87) 



LESSON VIII. 



Vegetables, fruits, poultry, eggs, milk, and other dairy products, 
making up a substantial part of the average diet, may be produced 
in the majority of cases in territory close to most cities. 

The increase of such production will help to relieve transporta- 
tion conditions, tend to reduce prices, and will improve general 
business conditions b}^ bringing farmers to town and bettering them- 
financially. 

In so far as a city has taken advantage of its opportunities to de- 
velop an economical food supply from its neighboring territory, it 
has taken the first step toward an efficient marketing system; in so 
far as it has neglected such development and ships in from a dis- 
tance products which could be grown as economically near by, its 
marketing sj'stem falls short of being efficient. 

As a preliminary to activities to stimulate near-by production of 
food, a careful study of conditions should be made. This should 
include the general system for handling foodstuffs locally, the agen- 
cies employed, the services performed, and the lack of proper mar- 
keting facilities, if such a lack exists. 

Possible improvements may mean the establishment of farmers' 
wholesale or retail curb or shed markets, and, in the larger cities, 
municipal enclosed, market buildings in which stall space is rented at 
a low figure to middlemen who deal in food products. 

Producers should be encouraged to bring their surplus products 
into the city and eas}^ and profitable marketing outlets should be 
provided for them. The farmers themselves should be freely con- 
sulted in regard to improvements in marketing facilities in the city, 
that would stimulate a greater local food production. 

Successful farmers' markets have been found to furnish a de- 
pendable outlet for local producers, and to be especially effective in 
developing a near-by food supply. Their success is dependent 
largely on proper location, careful regulation, good business manage- 
ment, and the willingness of both producers and consumers to give 
them a fair trial when they are first established. 

(88) 



THE USE OF LOCALLY-GROWN PRODUCTS AND THE 
DEVELOPMENT OF A NEAR-BY FOOD SUPPLY. 



Charles J. Be and, 
Chief, Bureau of Markets; United States Department of AgrieuUnre. 



Naturally the most desirable source of the materials needed to feed the people 
of a city or towu is the territory close by. Some commodities, including flour, 
sugar, some kinds of meat, and others that will be thought of by the housewife, 
are not, of course, producetl in the neighborhood of many cities and iu prac- 
tically all cases must be shipped in by rail or water. Inasmuch, however, as 
about 25 per cent by weight of the diet of an average person consists of vege- 
tables and fruits, it is apparent that a substantial part of the foods used by tlie 
average family can be produced in their season in truck gardens and on farms 
in close reach, by wagon or truck, of practically all communities. When poultry 
and some other meats, eggs, milk and other dairy products, and a large num- 
ber of miscellaneous foodstuffs are added to this list, the pcssibilities of local 
px'oduction become still more important. 

In so far as a city has taken advantage of its opiK)rtunities to develop an 
economical food supply froiB its neighboring teri-itory, it has taljen the fir.st 
step toward an efficient marketing system ; iu so far as it hfis neglected such 
development and ships in from a distance products which could be grown as 
economically near by, Its marketing system falls short of being efficient. In- 
vestigations have shown that, measured in this way, the marketing systems of 
a great many communities leave much to be desired. It is not v.nusual for cities 
to receive as low as 3 to 5 per cent of their annual supply of farm products 
from the surrounding country. 

The direct results of the failure of cities to develop local food supplies often 
are shown even in normal times by the relatively higher prices for farm produce 
paid by consumers iu these cities ; by the lack of truck growing among many 
farmers who do not find a good outlet for such products ; and in sluggish 
business conditions among merchants who cater to rural trade. These slow 
business conditions are due to the comparatively low buying power of farmers 
or to the fact that they seldom visit the city and are inclined to carry on 
business through other places. 

Under the conditions created by the war there is still another and, in many 
ways, a more important result of the neglect of their logical source of food 
•supply by cities and the reaching to distant territory for their commodities. 
Such a practice adds still more to the already staggering burden carried by the 
railroads and other transportation facilities. It is difficult to appreciate the 
tremendous burden which the country's transportation lines carry with refer- 
ence to the distribution of foodstuffs. It may be better realized, however, when 
it is known that in the year past it is estimated that there were from 750,000 
to 1,000,000 carloads of fruits and vegetables alone shipped, not to mention 
what was transported by express companies in less-than-carload lots. Neither 

(89) 



90 

does this figure incliulc cars of poultry, eggs, tlairy products, and similar farm 
produce, much of which cau be produced in greater abundance in nearly every 
locality. 

It is, of course, desirable that as little interference as possible be brought 
about with the shipment of war supplies, fuel, ore, essential materials, and 
inanufacture<l goods which are produced in great centers and which must be 
liauled considerable distances for distribution. It is especially important now, 
therefore, that any steps which can be taken to lessen the volume of freight 
hauled by transportation agencies shall be taken. If the large number of 
communities now neglecting their local sources of food supply could reduce 
their demands for shipped-in foodstuffs by only a few cars a week, the railroad 
congestion would be materially lessened. 

The Need for Studying CoNDITIO^'S. 

Although it is easy to see that the development of a near-by food supply is 
desirable for many reasons, it is not a simple matter to turn the attention of 
a great community to the use of such foods as are grown ip the immediate 
locality, especially a community whicli has long since lost the habit of depend- 
ing on neighboring producers. The reasons for this, and the reasons why 
farmers often are unable to sell their products to advantage locally, vary 
greatly in different places, so the situation in each one should be studied 
separately. In many cities women's organizations are becoming interested in 
bettering marketing conditions and are taking up the study of the local condi- 
tions as the first step toward constructive action. The principal points with 
W'hich they should become familiar are the general system by which foodstuffs 
are handled locally, the agencies engaged in the business, the services per- 
formed by each, and the lack of proper marketing facilities, if it exists. 

The Local Makketiisg System. 

If he sells locally, the farmer or truck grower may market his goods to con- 
sumers (individuals, hotels, i-estaurants), to retail dealers (grocers, fruit and 
vegetable dealers, hucksters, and pushcart men), to wholesale dealers, or to 
commission merchants. He may di.spose of his products by delivering or 
peddling them to his buyers, or he may stand on a public market so that the 
buyers must come to him. Experience has shown that, in most cases, a good 
wholesale or retail public farmers' market, well located and under good busi- 
ness management, forms the marketing agency most satisfactory to all con- 
cerned and tends to encourage the greater production and utilization of food- 
stuffs grown near by. Such markets are simply conveniently located places, 
usually established and controlled by the city authorities, in which the farmers 
may di.splay their products and customers may buy them. 

Although such markets have proven their value beyond doubt, a survey in 
j015 of municipal marketing activities throughout the United States showed 
that out of 584 cities having a population of 10,000 or more, only 189, or about 
one-third, had nuinicipal public markets of any kind, and many of these were 
so poorly managed that they were of little practical use. 

AVhere conditions are favorable for farmers' markets and where they are 
properly established, well managed, and loyally supported by both retailers 
and consumers, a consistent development of the food supply in the surrounding 
country should follow, to the advantage of both townspeople and farmers. 
Another season such markets might furnish at least a partial answer to the 
question, what shall be done with the surplus of home-canned goods now on 
the shelves of many housekeepers. 



91 

In some places it may be fonnd advisable to suspend the operation of 
farmers' markets during the coldest winter months, when local production is 
at low ebb. In other cities, potatoes, apples and other stored vegetables and 
fruits, dairy and poultry products, cured meats, home-canned goods, maple 
sugar, honey, and other foodstuffs from the farm will be brought in sufficient 
quantities to keep the market in operation, during the off-season for fresh 
vegetables and fruits. Where the establishment of a farmers' market is con- 
templated, the winter will be found a good season to sound the sentiment of the 
local growers, consumers and retailers, regarding the proposition and to work 
up the necessary plans. 

While a farmers' market does not require elaborate quarters, or extensive 
equipment, it can not be expected to spring into existence without aid. It can 
be built up only by concerted effort, and a large part of his effort must come 
from consumers and their organizations. Much personal work often is neces- 
sary to persuade the city government to act and to induce the growers to try 
out this method of marketing. 

Housewives must realize that they will have to support a retail farmers' 
market if it is to be a success, and that to do this they will liave to change 
their methods of buying. For example, housewives can not expect to telephone 
their orders to a public market or to have such a market furnish them the 
delivery service or credit which they have become accustomed to receive from 
the corner grocer. They will have to pay cash and carry their goods home, or 
pay for the delivery. In return, they "will get more varied and fresher prod- 
ucts, and when the supply is ample to meet the demand, the prices on the 
farmers' market should average lower than in established retail stores. When 
retail farmers' markets are first started, prices are often disappointingly high, 
due to the fact that the supplies offered are inadequate to meet the needs of the 
housewives who are present to buy. This condition will correct itself, how- 
ever, as more farmers are attracted to the market with their loads. Both 
consumers and growers have to be patient until the supply and demand are 
properly adjusted. 

The two items of credit and delivery have such an important bearing on the 
whole question of retail prices that it is worth while to speak of them in 
passing. The ordinary store, of course, does not offer these services unpaid 
but charges for them infixing its prices. All customers, therefore, pay for 
them whether they wish them or not. Some retailers have adopted the " cash, 
nonfree delivery " system with great success. A few have gone a step further 
and developed what is sometimes called the " three-way system," in which the 
basic price is for goods only, minus all credit and delivery service. Customers 
who wish may open a charge account, but a small percentage will be added to 
their bills to cover the expense of carrj-ing the account. Deliveries also are 
made on request, but the customer who demands delivery must pay a reasonable 
charge for it. In other words, those who wish ci'edit and delivery service can 
buy it, and those who prefer to avoid its expense can do so, thus effecting a real, 
worth while saving. It should be only a matter of time before most customers 
will refuse to pay for such service imless they use it, and dealers will charge 
extra for it when it is supplied. Each housekeeper must consider the relative 
value of her own time, her strength, and her money, and determine for herself 
whether she should pay or carry. 

X'SE or LOCALLY-GKOWN PKODFCTS IN SEASON. 

Even where there is no farmers" market housekeepers cau*lesseu the demand 
for goods shipped iu from a distance by using more locally-grown foods when 



92 

they are in season. One difTieulty is that they do not always know what home- 
grown products arc available or where. AVomen's organizations can often 
be of assistance in encouraging the local newspapers to publish accurate in- 
formation of this nature in such form that tlie housewives can malve practical 
use of it. 

STOKAGi: OF PRODUCTS GROWN NEAR UY. 

■\Vliere certain local products are in plentiful supply and good home storage 
facilities are at hand, consumers may find it desirable to secure potatoes, 
beets, apples, turnips, cabbage, or other storable products for their winter 
supply. In good producing sections, at least, it is reasonable to expect that 
if one buys a product for storage from near-by territory at the time it is most 
abundant it can be secured at a lower price than when purchased later in 
smaller quantities from carlot .shipments from distant sources. By securing 
locally-grown products for storage when conditions are favorable consumers 
often can help to relieve a glut of these producets on the local market, can 
save money on their own purchases, and can assist in removing the necessity 
for shipping into the city such large quantities of foodstuffs by rail. 

In most cases it will be found that fuller utilization of local supplies of 
foodstuffs can be brought about most satisfactorily through the methods out- 
lined above. It may well be, however, that when local organizations study 
conditions in their communities, they will find that improvement may be 
brought about in numerous other ways. 



WAYS IN WHICH WOMEN CAN HELP WITH THE LOCAL 
MARKETING PROBLEM. 

1. Study existing local conditions — not for the purpose merely of 
criticising, but rather for the purpose of trying to improve market- 
ing facilities. 

(a) Study the general system used for handling foodstuffs locally. 
J.. .,i^h) Learn the various agencies engaged in the business and the 
service performed, as well as the costs assessed by each. 

2. Cooperate intelligently with dealers, in endeavoring to improve 
marketing conditions and be willing to do your share to effect bet- 
terments. Consumers are largely responsible for expensive and 
wasteful retail marketing practices and they must help if such prac- 
tices are to be eliminated. 

3. Concentrate attention on the elimination of waste in home 
marketing. 

(a) Curtail ordering by telephone as far as possible. 

(b) Never ask unnecessary credit or delivery service. 

(c) Encourage local grocers to adopt a system whereby a low 
cash price is placed on goods at the store and fair charges made for 
credit and delivery. This places the cost of credit and delivery on 
those who use it and gives the housewife who pays cash and carries 
her packages home a price concession for so doing. 

(d) Develop the marketing habit — personally superintend the 
buying of foodstuffs. « 

(e) Study comparative food values and food substitutes. 

(/) Do not get into the habit of asking for the " best " of every- 
thing. Usually one can find perfectly satisfactory goods among the 
less expensive grades, after a little experiment. 

(g) Cheqji up weights and measures of all purchases. 

(A) Study the comparative advantages of " bu]k versus package 
goods," and when bulk goods of satisfactory quality offer a saving 
insist on your dealer carrying them in stock. 

4. Work through your organizations to interest your newspapers 
in furnishing reliable, non-technical market news and market hints 
for housewives. 

Such a service should keep you informed in regard to the supplies 
of products entering the market and the prices which your dealers 
pay, and offer suggestions as to the best time to can, preserve or store 
for winter use. In this service, special effort should be made to 
inform consumers ahead of time of impending gluts of certain 
products, so that plans can be made for utilizing them. 

If such an arrangement can not be made through newspapers, try 
to arrange a substitute service whereby a committee of the organiza- 
tion will cooperate with local produce dealers and public market 
ofl&cials in securing and disseminating such information periodically. 

(03) 



RECIPES, WITH SUGGESTIONS FOR DEMONSTRATION. 

In this lesson especial attention should be given'to local products. 
Often nuts, fruits, and berries that grow wild arc not utilized, be- 
cause it has been so much easier to obtain the cultivated ones even 
though they had to be transported. Locally grown vegetables have 
seemed less attractive than those brought from a distance. To-day 
we must adopt some of the usages of past generations, depend less 
on transportation and more on supplies that are at hand. 

This lesson may be used to demonstrate canning and drying 
processes, using the materials grown in local gardens, or the wild 
ones in the vicinity; or, if studied in the Avinter or spring, plans 
may be made for planting the vegetables that have proved most 
useful, and the proper amount of space to be given to each. Coopera- 
tive and community drying and canning projects may be discussed. 

Another use of the lesson would be to prej^are one or more of the 
meals suggested in the last lesson, substituting for any materials 
transported from a distance another product raised in the locality. 

The recipes given are chiefly for the most common and widely 
distributed vegetable in this country. 

VEGETA.BT.E SOUPS. 

Good vegetable soups may be made by finely chopping any vegetable or com- 
bination of vegetables and cooking in water with a little rice, barley, or tapioca 
for tliickening. The chopping is most conveniently done with a food grindei'. 
The following recipe calls for a combination of vegetables, which is only one 
ovit of many that might be made. Left-over vegetables may be used. 

6 tomatoes or 1 pint can of tomatoes. 



2 turnips. 
2 potatoes. 

1 onion. 

6 stalks celery with tips 

2 carrots. 

1 quart water. 



2 sprigs parsley. 
11/^ teaspoons salt. 
1/4 teaspoon pepper. 
2 tablespoons rice. 



Directions. — Wash and pare the vegetables and p\it them through the meat 
chopper, using the finest blade. Combine all the ingredients and cook until 
the vegetables and rice are soft. The water in which rice has been cooked 
may be used in preparing this dish instead of rice itself. 

The soup for which the recipe is given above can be made with milk, pro- 
viding no acid vegetables are used. This offers a good way in which to 
utilize skim milk which is often thrown away. It has the advantage over 
some other ways of making milk-vegetable soups of preserving all of the juices 
of the vegetables. The cooking should be done in a double boiler to prevent 
scorching and curdling, and the vegetables should be chopped very finely. 

(94) 



95 

POTATOES. 
Ways of preparing to insure a niininmm of loss. 

Baked: Convert into stuffed potatoes, if desired. 

Boiled in skins. While still hot remove peeling, and brown whole in a small 
amount of savory fat or vegetable oil. 

" Stewed " potatoes : Cut pared potatoes in thin slices, barely cover with 
water and add salt and butter to season. Boil until slices are tender but still 
whole and just enough water left to make them juicy. No water should be 
poured off. 

BAKED POTATO DON'XS. 

Don't have your oven too hot. 

Don't have different sized potatoes. 

Don't delay in getting them into the oven ; they will not hurry when the time 
is short. 

Don't fail to allow from 4.5 minutes to an hour for a medium-sized (6-ounce) 
potato. 

Don't select potatoes that are too big. 

Don't put them into your ovea dripping with cold water. 

Don't plan to serve them as a second course in a dinner, it is difficult to get 
them just right. Use them with the first course in a lunch or supper. 

BOILED POTATO DO's. 

Do select potatoes of uniform size. 

Do wash and scrub thoroughly. 

Do boil in the skin unless the potatoes ar<? old and strong tasting. 

Do soak the potato in cold water for several hours before cooking, if it is old 
and shrunken. 

Do remove the thinnest possible layer of skin, if the potato must be pared, 
and drop into cold water. 

Do cook in boiling salted water till tender. 

Do drain thoroughly and pare immediately. 

Do see that all steam is driven off, so that the potato is di-y and mealJ^ 



VEGETABLE CUTLETS. 



1 cup cooked rice. 

2 cups cooked beans. 

1 cup mashed potatoes. 

1 tablespoon oil or savory fat. 



2 tablespoons onion. 
2 tablespoons cornstarch. 
% cup tomato. 
% teaspoon salt. 



Directions. — Put the rice and beans through the meat chopper, mix with the 
potato thoroughly. Cook the onion in the fat, stir in the cornstarch and the 
tomato and salt. Combine the two mixtures, shape like cutlets, and bake J 
hour in a quick oven, basting twice with fat or oil. 



POTATO LOAF. 



2 ctips mashed potatoes. ' 
4 tablespoons minced onion. 
2 tablespoons green pepper or pimiento 
pepper. 

G0173°— IS 7 



% cup canned tomatoes. 

1 teaspoon salt. 

Vs cup ground peanuts. 



96 

Directions. — Mix the ingredients well together. Turn the mixture into a 
greased halving dish. Brush it over with melted drippings. Balce it in a 
moderate oven for 25 minutes. 

I5ET.GIAN BAKED POTATOES 

Wash, pare, and out into pieces as for French fried potatoes. Lay potatoes 
on an oiled pan, season with salt and pepper, and balie in a fairly hot oven until 
pufCed, golden brown, and mealy. 

POTATO PUDDING. 

(Uses no wheat flour.) 



114 cups mashed potatoes. 
4 tablespoons fat. 
2 eggs, well beaten. 
V2 cup milk. 

Directions. — Boil potatoes, mash, and add fat, eggs, milk, lemon .luice, grated 
peel, and sugar. Beat all ingredients together and bake in greased dish f hour 
or longer. Serve with top milk. 



% teaspoon salt. 

V2 lemon (juice and jind). 

1 tablespoon sugar. 

^j cup raisins and nut meats. 



HUNGARIAN POTATOES. 



1 quart cooked potatoes. 
3 tablespoons fat. 

1 tablespoon chopped onion. 

2 tablespoons parsley. 



2 cups tomatoes. 

1 teaspoon salt. 

14 teaspoon paprika. 



Directions. — Brown onion slightly in fat and add to diced potatoes. Add 
remaining ingredients except parsley to potatoes and put in greased pan. Bake 
covered in a moderate oven 45 minutes. Sprinkle top with chopped parsley 
and serve. 

BKOWNED SWEET POTATOES. 

Boil medium-sized sweet potatoes 45 minutes. Peel them and cut in halves 
lengthwi.se. Put them in a baking pan, baste with dripi>ings, and season with 
salt. (look them iu a hot oven for 20 minutes. 

CANDIED SWEET POTATOES. 

Peel the potatoes and boil until about half done. Cut in lengthwise slices 
and lay in shallow greased pan. Pour over a sirup of half a cupful of crushed 
maple sugar, H cupful of boiling water, and 2 tablespoonfuls of fat. Place in 
a moderate oven and baste frequently with sirup until potatoes are done 
and well candied. 



REFERENCES. 

Uuited States Department of Agriculture : 

Farmers' Bulletin No. 703, Suggestions for Parcel Post Marketing. 
Farmers' Bulletin No. 830, Marketing Eggs by Parcel Post. 
Yearbook Separate No. 636, Retail Public Markets. 

Markets Document No. 6, Distribution and Utilization of the Garden 
Surplus. 
Order from the Department of Agriculture, Washington, D. G. 
United States Food Leaflets : 
No. 10, Plenty of Potatoes. 
No. 16, Fresh Vegetables. 

Order from the Federal Food Administrator in your own state. 
These publications give brief and simple discussions of the subjects, usually 
including practical, suggestions. Other valuable articles, which will be found 
in most well-equipped libraries, are the Report of the Mayor's Market Com 
mission of New York City, 1913; "Reducing the cost of food distribution," in 
volume .50, and " Production and marketing plans for next year," in volume 74, 
of the Annals of the American Academy of Political and Social Science. The 
" Annals " may be purchased for $1 a volume from the American Academy of 
Political and Social Science, West Philadelphia Station, Philadelphia, Pa. 

(97) 



LANTERN SLIDES. 

Crocks Hold ins Eggs in Water Glass. 
Preserving Eggs Water-Glass Method. 
Scales and One Dozen Eggs Weighing 1^, Pounds. 
Ketailer's AVagon. 
Curbstone Conuuissiou House. 
Sweet Potato Storage House. 
Cabbage Storage on Ground. 
Method of Storing Cabbage in Outdoor Pits. 
Cellar for Storing Koot Crop. 
Root Cellar. 
Cement Cellar. 
A Farm Cellar. 
Keep It Coining. 

Food Is Ammunition, Don't Waste It. 
How to Cut the High Cost of Living. 
Farmers Raise Food and Save It Too. 
Farmerettes. 
Community Drier. 
Community Kitchens. 
Garage Used as Local M.ti-ket. 

"Farmers' Line" at E.-istern Market, Washington, D. C. 
Portion of Faneuil Hall Market in Boston. 
Elk Street Market, Buffalo. 

Farmers' Retail Curb Market at Dubuque, Iowa. 
An Old Time ]Munioinal Retail Market in Pittsburgh. 
One of Denver's "Neighborhood Markets." 

(98) 



LESSON IX. 



Simple, clean, wholesome food of the right kinds fed to children 
in proper quantities and combinations will go further than almost 
any other single factor in assuring thenr normal health and sturdy 
development. 

There is a real danger in attempting food conservation in the feed- 
ing of children without such a knowledge of food as will show wliat 
changes may safely be made. For the sake of the Nation as well as 
the individual, children must grow up well and strong. 

Milk is the most important food for children. Every child under 
6 should have a quart of milk a day if possible. Withont milk it is 
hard to get the right kind of material to build the body and to keep 
the child in health. Skim milk is better than no milk at all, but if it 
is used butter or other fat must take the j)lace of the cream in the 
Avhole milk. 

Children should have either fruit or vegetables, preferably both, 
every day. Very little children may be given orange juice; a year- 
old child may have spinach cooked and put through a sieve ; 2-year- 
old children may have soups of vegetable pulp and milk; and a 
healthy child between 3 and 6 may have almost any vegetable that he 
will chew thoroughly. Potatoes may be used freely. Every child 
should be given some cereal, in the form of well cooked breakfast 
cereal, well baked bread, or simple desserts, every day. 

Bread and butter, whole cereals, and whole milk give all that the 
body needs for growth ; beside this, fruits and vegetables are needed 
to give bulk. 

Children need fats; but they are better uncooked, except bacon. 

Older children who have one-third of a quart to a quart of whole 
milk daily may use a butter substitute in place of butter, if it is neces- 
sary. 

Sugar and sweets are valuable fuel foods, but children are liable 
to eat too much of them. They should be used as dessert after a good 
meal instead of before it. 

A young child may be considered well fed if he has plenty of 
milk, bread, and other cereal food ; an egg once a day or its equiva- 
lent in flesh foods ; a small portion each of carefully prepared fruits 
and vegetables, with a small amount of sweet food after his appetite 
for other foods is satisfied. If there is too much or too little of any 
of these, his diet is one sided. 

(99) 



THE CHILDREN'S FOOD. 



By Dr. Ruth Wheei.eb, 
Vtilversiiy of Illinois. 



The choice of food is an important factor in food conservation when adults 
are considered ; it is far more important in feeding cliildren. The needs of the 
growing body are complex and must be supplied abundantly, and yet overfeed- 
ing in every sense must 'l)e avoided. Nothing nuist be given which can not be 
easily digested and assimilated. Food is less truly wasted when it is thrown 
into the garbage can than ^vhen it is fed to a little body that can not use it 
but must, on the contrary, get rid of it as soon as possible to avoid illness. 
This is a double or a triple waste. 

Food Nkeps for Growth. 

The child grows at the rate <'f from 4 to 10 pounds a year for the first IG 
years of life. During this time he must have raw material from which to build 
tissue, esiiecially (1) protein, (2) many minerals such as lime, salts, and phos- 
phates for teeth and other bones, and iron, without which growth and develop- 
ment are impossible. He nnist have (3) fuel to keep the tissue factories going, 
as well as to generate heat and motion, for which pnniose fats and carbohy- 
drates are especially valuable. He nnist have (4) ti-aces of two kinils of 
little-known substances which promote growth and prevent disease. 

Gknerat. Choice qv Food. 

The majority of children in this country in families of moderate income 
have diets containing all of these constituents. The purpose of this paper is 
to discuss various common foods as to their value for children and to indicate 
how one may judge whether a child is getting everything he needs and how to 
correct the diet if it is wrong. Decide on th6 food the child should have and 
then stick to it. Do not give tastes of other food. 

Milk. — Milk contains all the food constituents necessary for growth except 
iron, of whicli it has very little. No proteins that have been studied are 
better for growth than milk proteins. No other food has so nearly i>erfect a 
balance of minerals for building the growing bones and other tissues. It con- 
tains both types of accessory substances. If it has a fault, aside fron) the 
small amoimt of iron, it is that it is too perfect — so completely digested and 
absorbed that there is no residue to assist in the daily evacuation of the in- 
testine. On this account, cellulo.se vegetables should be fed — spinach and 
carrots esi>ecially, because they supply not only residue, but also iron. Iron 
may also Ijo given in egg yolk or meat juice. 

Since milk is so nearly perfect it is clear that it is the last food on which 
to economize. Every baby and young child should have a quart every day, 

(100) 



101 

older children at least a third of a quart. Even adults are better off with a 
glass of milk a day either to driuli or cooked in food. Diets containing no milk 
are almost always deficient in lime salts and this means among other things the 
danger of poor teeth. We should do what we can to increase the milk supply 
by encouraging more people to keep cows or milch goats, but in any ease milk 
should be included in the dietary. It is not only indispensable for young 
chiklren but, even at 15 cents a quart, it is one of the cheapest body-building 
foods. See that it is clean when delivered and keep it clean. Keep it cold until 
it is time to use it. If kept warm, it nourishes bacteria as well as children. 
If it is dirty, it will contain many bacteria, some of which may cause disease. 

Skinuned milk is much better than no milk at all. The proteins and min- 
erals are still present, but it has just one-half- the fuel value of whole milk, 
and therefore there is no economy in its use unless it costs less than half as 
much as whole milk or some cheaper (and equally good) source of fat is used 
in place of the cream in whole milk. Unsweetened condensed milks and most 
dried milk preparations are better than no milk but far inferior to fresh milk 
for children. While part of the milk should be drunk, especially by little chil- 
dren, nuich of it may be fed in soups, custards, puddings, and similar dishes. 

Cereals. — Cereals should be used not only as breakfast food and porridge 
for supper, but in dessert. From the end of the first year, or even earlier, 
cereals should form an important part of the child's diet, next to milk the 
most important part for the first five years at least. Cereals are rich in starch; 
the protein is good, especially when supplemented by milk; and the minerals 
in the whole grains are very valuable. With patience and persistence almost 
any child may be taught to eat them. 

For children under 18 months it is generally wise to strain the coarser cereal 
preparations, such as rolled oats and others, and in all cases such food should 
be cooked a long time — at least three hours in a double boiler. 

Other cereals tha)i wheat may be used. Well-cooked corn, as hominy or 
corn meal porridge or mush, is as nutritious as farina or other wheat breakfast 
foods ; oatmeal, strained for babies, is equally good and supplies considerable 
iron, though in large amounts it may form pasty stools and increase constipa- 
tion, unless other dietetic measures, such as are spoken of later, are taken to 
prevent this ; barley, rice, and tapioca are also valuable, especially as sources 
of starch. 

Wheat is not superior to corn, nor to oats where this last grain does not 
cause constipation, nor to rye, except in bread. So far as we know now no other 
grain than wheat gives by itself a light fermented loaf. On this account for 
little children wheat may be saved in other ways and used in bread, though 
even here it may be mixed with other grains. Bread forms an important part 
of children's diet, dried out or toasted for the younger ones. Bread and 
butter, preparations of whole cereals, and whole milk, supply all the body's 
needs for growth. Such a diet does, however, lack the indigestible residue 
which is necessary to give bulk to the feces and prevent constipation, and this 
should be supplied by vegetables and fruits. 

Meat and eggs. — Meat is unnecessary for little children. Authorities are 
not all agreed as to how soon it should be given. Even when the child is 6 
or 7 years old, only a small portion once a day should be allowed. Milk and 
eggs are good protein foods for children. One egg (soft cooked) may be 
given daily and occasionally an additional one in custard or plain pudding. A 
very few children are made ill by egg white in any form. These children can 
somtimes take the yolk alone. When this, too, is impossible, it may be neces- 
sady to give '^oef broth or beef juice one to three times weekly, even to little 
children. 



102 

Vegetables and fruits. — Children need vegetables, even though most of them 
dislike such food. Potatoes are a class by themselves and should form au 
important part of the diet, well baked ones at first, then mashed, boiled, and 
finally cooked in various ways. They are rich in starch ; their small amount of 
protein is of an especially valuable sort, and their minerals are alkaline, thus 
serving, with the minerals of milk, to balance the acid minerals of cereals and 
of eggs. Sweet potatoes are also good food and, like parsnips, beets, and many 
fruits, they supply considerable sugar. 

With the exception of potatoes, all of the common vegetables contain some- 
what large amounts of cellulose or indigestible residue, important to prevent 
constipation, from which so many ills may arise. If the food mass moves too 
slowly through the intestines bacteria are likely to multiply and form poisons 
which lead to sluggishness of mind and body, even if more obvious poisoning 
does not occur. 

The minerals of all vegetables are valuable, but so soluble in water that 
large amounts will be lost unless the water in which they are cooked is served 
with tlie vegetables or in soup. Most vegetables are rich in lime salts and in 
iron. The greens, spinach above all, carrots, and the legumes, such as ijeas 
and beans and many of the green vegetables, as well as the whole grains 
already mentioned, contain so much iron that they are valuable in the anemia 
so common in babies and adolescent girls and useful preventives of this con- 
dition. If put through a sieve, all of these foods except legumes can be given 
to babies. Not only is it pleasanter and cheaper to take the iron in food than 
in tonics ; it is far more efficacious. 

The only vegetable foods particularly rich in protein are legumes and nuts, 
which are not sufficiently easy of digestion to be given safely to very young 
children. Beans are very often decomposed by bacteria in the in«:£'^!tine. 
Peas are less likely to cause trouble. Soups of lentils, peas, and beans n)ay 
be given to young children, but not often. 

Fruits, as well as vegetables, are valuable foods. Many of them contain 
sugar in a highly utilizable form,- much less likely to cause indigestion than 
candy. They also contain considerable cellulose and certain of the mild fruit 
and vegetable acids which are of additional value. Orauge juice, strained and 
at first diluted, should be given even to little babies if there is constipation or 
if for some reason boiled milk must be fed. It is a safe laxative and is said to 
prevent scurvy to which babies fed on boiled or pasteurized milk are believed 
by many to be liable. Strained prime juice is also a good laxative for babies; 
after the first year, the soft pulp may be given to healthy children. Mo.st 
fruits should be cooked for little children. Bananas are easily digested if very 
ripe and ma.v be given raw or baked. 

Fats. — Fats are the most concentrated fuel foods. They are far better un- 
cooked for children, who can digest fairly large amounts of butter and oils 
but little cooked fat, except bacon, liich gravies and sauc(>8, fried and sauted 
foods and pastry, should never be given to children. The fats most readily 
digested are, first of all, that in whole milk, then cream, butter, olive oil (wliich 
is sometimes utilized by babies better than cream), and bacon. For older chil- 
dren who have a third of a quart of milk daily, butter substitutes, such as oleo- 
margarine and nut butterine, are entirely satisfactory. For them there is little 
to choose between the principal food fats as fats, though the oils and the 
softer fats (those of lower melting point) may digest somewhat more thor- 
oughly than the harder ones like beef and mutton fat. liut if the milk supply 
is short, tlie choice of fat becomes doubly important. Tlie almost unknown 
"essential accessory," whose presence in the food is one of the necessities for 
growth, is present in milk fat and so iu butter, in less amount in oleomargarine 



103 

made fi-om beet fat, but not at all, apparently, in butter substitutes made 
principally from nut oils. 

Sugar. — Sugar and sweets, though valuable fuel foods, are dangerous for 
children unless carefully controlled. Because of their flavor, it is only too easy 
to eat too much of them. They are likely to cause digestive disturbances, to 
take away the appetite for other more valuable foods if eaten at the wrong 
time, and therefore indirectly to cause anemia and bad teeth. Obvioiisly, they 
are entirely unbalanced foods, supplying only fuel and no building raatei-ials 
in any permanent sense of the word. They must, therefore, supplement and 
not replace other food. In moderation, as dessert after a good meal, they are 
in their proper place. 

Meals. — In combining foods from these various classes into meals for older 
children, it is well to have, in tlie course of the day, something from each 
class: a protein food (milk, eggs, meat, legumes, nuts), a starchy food (cereals, 
potatoes), a cellulose vegetable (leaf vegetables, like cabbage, spinach, and 
other greens, salads, root vegetables other than potatoes), some fat and some 
sweet, and to see that iron and lime salts are supplied. 

The amount of food given depends on the age, size, and activity of the child. 
Other things being equal, a fat child needs less food than a thin one, a quiet 
child less than an active one. During the pre-adolescent period (12 to 14 years 
for boys, 10 to 12 years for girls) children need far more food in proportion 
to their weight than at any other time in life after infancy. Boys of that age 
may need more food than their fathers, not only in proportion to weight, but 
absolutely. 

As to the choice of these foods to be made for children of different ages, the 
first rule is, go very slowly in increasing either the amount or the variety of 
foods. For the first six years milk should be the chief food, a quart being 
given each child every day. At the beginning of the second year, a baby should 
have milk, well-cooked whole cereal strained through a sieve, dried or toasted 
bread, and one to three tablespoons orange or prune juice or pulp. In addi- 
tion, he may have t le yolk of an egg two or three times a week or beef broth 
with cereal in it if egg is not tolerated. The egg yolk is gradually given more 
frequently until the limit of one a day is reached. The strained pulp of well- 
cooked spinacli or carrots, later tliat of green peas and of young beets, may be 
added, and towai'd the end of the year all these vegetables may be given un- 
strained. At any time the vegetables may be served in milk soups. 

During the third and fourth year these same foods may be served in a larger 
variety of forms and a few others added. The quart of milk should still be 
given in one form or another ; top milk may be used on the cereal ; a whole soft 
cooked egg may be given at noon ^vith the pulp of mashed vegetable or a milk 
soup containing the vegetable; dried peas or beans may be used in soup; a little 
butter may be put on the bread ; and baked potato and butter and a simple 
dessert, such as junket, bi'ead, or plain cereal pudding, or apple or pear, baked 
o)- stewed, may be added to the meal. Only large I'apidly growing children are 
likely to need all of this every day. The evening meal may consist of milk 
toast or bread and milk or cereal and milk. 

During the next three or four years the amount eaten gradually increases, 
but the character of the food is not materially altered. The pulp of raw fruits 
is introduced gradually and dried fruits properly cooked may be given. Vege- 
tables may be creamed and potatoes boiled, creamed, or mashed. Bacon may 
be used and tender beef, lamb, and chicken in small amounts. Plain cookies and 
sponge cake 24 hours old may be given for dessert. All sweet foods should 
always come at the end of a nieal. 



A DAY'S FOOD FOR CHILDREN. 

These menus apply the principles just laid do%Yn. They give a 
choice of foods that will supply all the food needs of a child from 7 
to 10 years old. 

BREAKFAST. 

Orange or stewed prunes or baketl or stewed apple. 

Oatmeal or other AAell-cooked wliole cereal. 

Whole milk — on cereal and to drink. 

Toast. 

Butter. 

DINNER. 

Soft cooked egg or small portion of tender meat. 

Potatoes, baked or mashed or boiled. 

Green vegetable: carrots, parsnips, onions, or spinach. 

Milk to di'ink or in soup made of the green vegetable. 

Bread, rice, or hominy. 

Butter or jelly. 

Pudding or plain stale cake or cookies or stewed fruit. 



Cream soup, or milk on porridge, or rice, or milk toast. 
Bread and butter. 
Pudding or stCAved fruit. 

RECIPES, WITH SUGGESTIONS FOR DEMONSTRATION. 

With the recipes for children's food, that include milk, soups, a 
cereal, some simple desserts, and wheatless crackers, there are given 
directions for pasteurizing milk, since at times it may be necessary to 
do this in the household. All through the lesson there should be re- 
iterated emphasis on the need of the care of children's food from the 
standpoint of cleanliness, and this should be especially applied to 
milk. Simplicity, thorough cooking, care in serving may also be 
taught better in connection with children's food than in any other 
lesson. 

CREAM OF VEGETABLE SOUPS. 

% cup butter or clarified meat fat. | Water in which the vegetable was 
1/4 cup flour (rice or corn). cooked. 

1 quart of milk, whole or skimmed. Salt. 
Mashed vegetable. 

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105 

Directions. — Melt the fat and stir into it the flour. When these are thor- 
oughly mixed, add the cold milk gradually, stirring until the milk boils. 

Use this thickened milk as the foundation for any kind of cream of vege- 
table soup by adding enough of the mashed vegetable and the water in which 
the vegetable has been cooked to give the consistency of the thickened milk ; 
or the water alone may be used with half the amount of milk. A desirable 
flavor can be obtained with as small a quantity as ^/^ cup of the vegetable stock 
and pulp, especially strougly flavored vegetables as onion, cabbage, and turnip. 
As much as 1 quart of the more delicately flavored vegetables may be used. 
Onion or other flavor may be added. 

If the mixture is beaten thoroughly Avith an egg heater just before serving, 
an attractive lightness may be obtained. 

Vegetables used in this way may be potatoes, carrots, tiu-nips, onions, cab- 
bage, cauliflower, spinach, asparagus, peas, beans, and corn. 



NORWEGIAN PUDDING. 



■/^ pound prunes or other fruit. 

2 cups cold water. 

1 cup sugar. 

1 tablespoon lemon juice. 



Vj teaspoon cinnamon. 
IV2 cups boiling water. 
% cup cornstarch. 



Dircctio}is. — Cook prunes and remove stones; then add sugar, cinnamon, 
boiling water, and sinuner 10 miimtes. Combine cornstarch with enough water 
to pour easily. Add to prune mixture, cook until cornstarch is thoroughly 
done. Add lemon juice, mold and chill. Dried raspberries soalced in water for 
5 or G hours and cooked for 20 minutes are particularly good in place of prunes. 

DATE PUDDING. 

1 package dates. I Speck salt. 

1 pint milk. | 

Direct inns. — Wash dates and cut in small pieces. Add milk and cof>k in 
double boiler until thick, about % liour. 

CEREAL COOKED IN MILK. 

M; cup of any coarse cereal, rice, corn I 1 quart milk, Avhole or skinnned. 
meal, oatmeal, or barley. I % teaspoon salt. 

Directions. — Put in the double boiler, stirring from time to time. Cook two 
hours or more. This may be served with dates or other dried fruit cut up in 
it; or % cup of brown, white, or maple sugar, sirup, honey or molasses may be 
cooked in it ; or it maj' be thinned and used to pour over prunes or other cooked 
fruit in place of milk. 

SOFT CUSTAED. 



3 egg yolks. 

2 cupfuls of milk. 

% cupful of sugar, honey, or sirup. 



% teaspoonful of salt. 
Flavoriflg. 



Directions. — Heat the milk in a double boiler. Thoroughly mix the eggs 
and sugar and pour the milk over them. Return the mixture to the double 
boiler and heat it until it thickens, stirring constantly. Cool and flavor. If 
the custard curdles, remove it from the fire and bea't witli a Dover egg beater. 



106 

This ciistard may he sorvod in place of creaii) on many kinds of dessert. The 
whites of the ej-'ss may l)e beaten until stiff, sweetened slightly, and served 
upon the custard, either with or without cooking slightly over hot milk or 
water. 

The custai'd may be made with the whole egg, 1 egg to 1 cup of milk, or 3 
eggs to 1 quart, but it is more difficult to keep it from curdling. 

Tapioca custard may he made by adding to the ingredients for boiled custard 
1/4 cup pearl tapioca .soaked in water for an hour,- drained and cooked in the 
milk till transparent, before adding tlie egg. Less eggs may be used. After 
the custard is slightly cooled the stiffly beaten whites may be folded in. 

Baked custards are made by mixing the ingredients given above, and baking 
in a moderate oven till firm. The easiest way to secure good results is to 
set the baking dish in a pan of water. 

TO PASTEURIZE MILK. 

Set the bottles of nulk in a pail with a perforated false bottom. An invertail 
perforated pie tin will do. Insert a tliermometer in one of the bottles, by 
punching a hole in the cap or through the cotton plug. Fill the pail with 
water nearly to the level of the milk. Heat the water slightly until the ther- 
mometer registers 150° F. Change the thermometer from the milk to the 
water, add cold water till the temperature of tlie water is also 150°. Cover 
the kettle, keeping it as nearly this temperature as possible for 30 minutes; 
then cool, by running water into the pail. Remove the bottles and put them 
immediately on ice. 

If no thermometer is at hand, the following method may be followed: Put 
a gallon (4 quarts) of water on the stove in a kettle with a perforated false 
bottom. When the water is boiling hard, remove the kettle from the stove to a 
table and allow it to stand uncovered for 10 minutes; then put the tilled and 
loosely corked bottles into the water, cover the kettle, and allow it to stand 
covered for half an hour. At tlie end of .this time remove the bottles, cool 
rapidly under running water, and put in the ice box until needed. Do not 
uncork the bottle from the time it is first closed until the baby is to be fed. 



REFERENCES. 

Cnited States Department of Agriculture: 
Farmers' Bulletin 712, School Luncbes. 
Farmers' Bulletin 717, Food for Young Children. 

Order from the l5epartmeut of Agriculture, Wasliington, D. C. 
Kjnited States Food Leaflet No. 7, Food for Young Children. 

Order from the Federal Food Administrator in your state. 
United States Department of Labor. Children's Bureau ; 
Care of Children Series — 

1. Prenatal Care. 

2. Infant Care. 

3. Child Care. 

4. Milk the Indispensable Food for Children. 

Order from the Department of Labor, Washington, D. C. 
Farmers' Bulletins 712 and 717 include simple discussions and practical 
suggestions and recipes. The bulletins of the Department of Labor referred 
to are prepared by the Children's Bureau and give simple and reliable sugges- 
tions which any mother can follow ; they include sections on food and nu- 
trition. The Children's Bureau also publishes in its press series brief articles 
on tiie care of children v/hich will be sent free on application to the bureau. 

(107) 



LANTERN SLIDES. 

Little Americans, Do Your Bit. 

How Every Cliild Can Help. Eat all the Food on Your Plate. 
Belgian Cliildreu. 

Belgian Children Fed by Belgian Relief Commission. 
Pasteurizing Milk. 
A Sensible Breakfast for a Child. 
A Sensible Dinner for a Child. 
A Sensible Supper for a Child. 
School Lunch. 

Nutritive Requirements at Different Ages. 

The Relative Food Value of Clear Soup, Meat Stew, and Bean Soup. 
The Race fof Life. 

Milk as Compared with Tea and Coffee. 
A Variety of Cereals. 
Be Strong and Healthy. 
The Health of the Children. 
Wheat for Children. 
Enjoying a Wholesome Food. 
Taking His Bottle Correctly. 
Text — Simple, Clean, Wholesome Food. 

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LIBRARY OF CONGRESS 



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